Friday 022417

CrossFit Brunswick – CrossFit

The 2017 Crossfit Open is HERE!! As in the past, the Open workouts will be our WOD on Friday’s during the Open. There will be a recommended warm-up/skill/strength work that you may do prior if you choose!

Warm-up

Suggested warm-up:

2-3 Rounds

500m Row

15 KBS 53/35

10 Box Jump-Overs

10 Alt. DB Snatch

Metcon

CrossFit Open 17.1

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Thursday 022317

CrossFit Brunswick – CrossFit

Warm-up

5min

“Pizza Game”

5min Athlete’s Choice Mobility

Skill Work

Going to spend 10minutes going over possible DB movements for the Open.

Snatch

Cleans

Thrusters

OH Lunges

Box Step-ups

Metcon

Metcon (Time)

For Time, 35min Cap:

1 Rope Climb

800m Run

2 Rope Climbs

400m Run

3 Rope Climbs

200m Run

3 Rope Climbs

400m Run

2 Rope Climbs

800m Run

1 Rope Climbs

Extra Credit

Practice any/all DB Movements

Wednesday 022217

CrossFit Brunswick – CrossFit

Warm-up

In 10min.

5min Alt Tabata.

OH Lunges w/empty or light bar

WBS

Then, in remaining time,

PVC Shoulders & Warm-up Clean

Strength

Clean Complex (10 x 2, building to a heavy double)

1 x Clean

1 x Hang Clean
-2min per Set

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

5 Pull-ups (+2 MU)

10 Thrusters 95/65 (+135/95)

200m Run

Extra Credit

Choose One.

Open Prep: 3 x 30′ OH DB Walking Lunges

Core: Alt. Tabata, Arch Body/Hollow Body Holds, 5 Rounds Each

Conditioning: 2k Row, not for time.

Tuesday 022117


CrossFit Brunswick – CrossFit

Warm-up

In 10min.

2 Rounds

60′ Walking Samson Stretch

20 Wall Squat Therapy

Then, in remaining time,

Mobilize Hips/Ankles/T-Spine

Strength

Overhead Squat (30min to find a 10RM)

Metcon

Metcon (Time)

For Time, 15min Cap:

21-15-9

Toes-to-Bar

Cal Row

OHS 95/65 (+135/95)

Extra Credit

Open Prep: 3 x 10, Alt DB Box Step-ups

Core: 50 GHD Hip Ext in as few sets as possible.

Conditioning: 2 x 800m Run, jog 400 then sprint 400.

Monday 022017

CrossFit Brunswick – CrossFit

Warm-up

In 15min.

Slow 10min AMRAP

5 Band Pull Aparts

10 Push-ups

15′ Inch-Worm

30sec Scorpion Stretch/side

Then, 5min Athletes choice Shoulder Mobility.

Strength

16min EMOM

Even min: Strict HSPU

Odd min: Strict Pull-ups

Strict Pull-ups (8 x ME Unbroken)

-score worst set

Handstand Push-ups (8 x ME Unbroken)

-score worst set

Metcon

Metcon (3 Rounds for reps)

15min AMRAP, working 3min on 3min off.

3 Power Cleans 135/95 (+185/125)

3 Front Squats

3 Shoulder-to-OH

Rest 3:00

3 Power Cleans 155/105 (+205/135)

3 Front Squats

3 Shoulder-to-OH

Rest 3:00

3 Power Cleans 185/125 (+225/155)

3 Front Squats

3 Shoulder-to-OH

-Each round will be scored seperately

Extra Credit

Open Prep: 3-5 sets of 10, alt DB Snatch.

Core: 50 GHD Sit-ups in as few sets as possible.

Conditioning: 5 x 50m Sprints