February 28, 2016

10 minutes of low-intensity Assault Bike or Jogging @ 70%

10 minutes of Mobility work – focus efforts on opening up the shoulders. For examples of upper body mobility work, check out these videos and Kelly Starrett’s MobilityWOD:

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch

5 minutes of Assault Bike or Running @ 80%

10 minutes of Dynamic Range of Motion, Activation and Movement Preparation

5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes but stay warm.

1-2 Rounds of:
25’ Overhead Walking Lunges (95/65 lbs)
4 Burpees over the Barbell
25’ Overhead Walking Lunges (95/65 lbs)
4 Chest-to-Bar Pull-Ups (55+ Chin-Over-the-Bar Pull-Ups)
@ desired pace of the workout

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes but stay warm and then . . .

“CrossFit Games Open Event 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Overhead Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups

5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike



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