Friday, 23 September, 2016
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Squat + Overhead openers
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2 rounds alternating w/ partner: empty bar or dowel
P1: 5 OHS @ 3s down, fast up + 5 OHS @ 3s down, 3s hold, fast up.
P2: 5 x “ATYT” on light crossover symmetry bands
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Quick snatch complex technique/review w/ everyone on empty bar or dowel.
WOD A
HANG SNATCH PULL + HANG SNATCH + SNATCH BALANCE
15 min to build slowly to a moderate/heavy set of:
1 Hang snatch pull + 1 Hang snatch + 1 Snatch balance
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– Work from the low hang (closer to the knees) for this complex today.
WOD B
CROSSFIT OPEN 15.2
AMRAP:
From 0:00 – 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups
From 3:00 – 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups
From 6:00 – 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups
From 9:00 – 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups
Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.
— OR —
CROSSFIT OPEN 15.2 – SCALED
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.
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Please see CrossFit Games site for other variations and standards (masters, teens etc.)
ACCESSORY
2-3 rounds for quality:
8-10/side x Trap 3 raises (@3,0,1,1) (use light plates or DB’s)
15/side/direction x Thera band (thin green) internal + external rotations
(tie band off of rig at elbow height, keep elbow bent 90 degrees.
15-20 x Hip extensions (weighted if possible)
