Warm-up
High Kicks
Butt Kickers
High Knees
High Skips
Backward Skips
Broad Jumps
Hollow/Arch
Hollow/Arch Dynamic
Beat Swing (Formerly Half Pull-up)
Pull-up
Chest -to-Bar
Metcon Prep
50ft Sprint x2
5 Burpee Box Jumps
3 Pull-ups
50ft Sprint x2
5 Burpee Box Jumpovers
3 Chest to Bars
50 ft sprint x4
x15 Burpee Box Jumpovers
x10 Chest to Bar Pull-ups
Rest 2 min
4 rounds
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
