CS: Activation before Class Starts
Walking hamstring sweeps
Walking quad stretch
Duck walk
Slalom jumps
Push Press Prep:
Press
Dip/Drive
Pause Push-Press
Push Press
Metcon Prep:
GHD Demo
Partner Back to Back Demo/trial
Pull-up
*Hollow/Arch Dynamic
**Half Pull-ups
***Pull-ups
Lateral Jumps Demo
Devil Press Demo/Trials
Amrap 4×5
-Sit-ups/GHD Sit-ups
-Back to back Partner Air squats
-Pull-ups
-Lateral Jumps
-Devil Press
Warm-up
Jump rope skills
5 min (coaches choice, get creative)
Squat hold (Bar asst)
BN Press (SG)
Press to Power
Press to Squat
Sots Press
Snatch Prep:
Pull-under (Power) + Pull-under (squat) + OHS
High Hang Power + High Hang Squat + OHS
Hang Power + Hang Squat + OHS
Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
Perform as a complex, one round every 2 minutes. Build if possible.
*There is a lot of dynamics happening. Pay attention to detail and learn something.
**Balance will be key. It should be obsest over for this complex.
***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
*Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.
**Snatch weight should be very confident and unbrok…
Back Squat (5-5-5-3-1+)
Metcon (Time)
4 RFT
400m Row
25 Front Squats 95/65
