Friday, 17 March, 2017
WARM UP – MOBILITY
8-10 min:
Partner up and complete 3 rounds:
Partner 1: 1 min row (increase pace each set 60-70-80% effort)
Partner 2:
Rd 1: Dynamic hip and shoulder circles, iron crosses or scorpions etc.
Rd 2: 20-30s Down dog + 15-20s/side hip opener lunge
Rd 3: Red band shoulder / pressing warm-up
—
After: 10/side Single leg good mornings
30-45s Post squat hold / Hip and ankle prep for WB
—
Review WOD, movement standards, scaling options etc.
– Give first heat 6-8 min to warm-up (primarily DL + HSPU) and measure HSPU height if necessary.
– After first 13 min heat, give heat 2 6-8 min to warm-up and measure for HSPU’s.
WOD A
OPEN WOD 16.4 / 17.4
13 min AMRAP
55 Deadlifts 225/155lb
55 Wallballs 20lb – 10′ / 14lb – 9′
55 Cal Row
55 Handstand Pushups
OPEN WOD 16.4 / 17.4 – SCALED
13 min AMRAP
55 Deadlifts 135/95lb
55 Wallballs 20lb – 9′ / 10lb – 9′
55 Cal Row
55 Hand Release Pushups
OPEN WOD 16.4 / 17.4 – MASTERS 55+
13 min AMRAP
55 Deadlifts 185/125lb
55 Wallballs 20lb – 9′ / 10lb – 9′
55 Cal Row
55 Push Press 95/65lb
—
Please see the CrossFit Games site for full rules and movement standards for each category.
ACCESSORY
Easy cool and stretch / judge for you partner
