Friday, 3 March, 2017

WARM UP – MOBILITY
Dynamic joint warm-up + full body stretch (overhead opener, low back/hamstrings, lunge etc.)

Coaches review movements & standards.

Athletes get into groups of 3 (ideally all 3 using the same dumbbell weights)

Athlete 1: 4-5 min warm-up to get ready to compete in heat 1
Athlete 2: Get ready to Judge Athlete 1
Athlete 3: Stay warm, but out of the way, work on mobility etc and get yourself ready to complete NEXT.

Once the first heat finishes, athletes “rotate” (#1 will now judge for “athlete 3” who is now ready to go, athlete #2 moves on to warm-up and get themselves movement ready for heat 3.

***Before your heat, hit a movement specific warm-up based on your workout/scaling.***
2-3 rounds of:
6-8 Dumbbell power cleans
8-10 Walking lunge steps (add some DB weight in later rounds)
Hanging movements: Start with some beat swings, build into pull-ups and muscle-ups as needed.

WOD A
CROSSFIT OPEN 17.2 (RX)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb dumbbells

— OR —

CROSSFIT OPEN 17.2 (SCALED)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells
Women use 20-lb dumbbells