**WHO’S IN FOR FRIDAY NIGHT LIGHTS?! FEBRUARY 25TH IS WEEK ONE FOR THE CROSSFIT OPEN!**
Warm-up Drills
I. 2 Rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. 2 Rounds of
10 x PVC Pass Throughs
3 reps per Position Snatch Start (3 x positions)
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 5 Minutes
(Minimum 10 rep buy in x 1-3 rep sets building to working weight)
Every 2:00 x 7 Rounds complete ONE of the following
I. 3 x Overhead Squat (from the floor)
II. 3 x Power Snatch
Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique. Loose target 70% for sustained work and technique refinement; climb heavier if able as demonstrated via success at lower weight reps/form.
Post scores to comments.
“A Laborious Love”
Climb as high up the following ladder or reps as possible in the time allotted;
12:00 Time Cap vs
Overhead Squats (95/65lbs)
x 3-6-9-12… +3 reps per round
Wall Walks
x 2-2-2-2 … Same # per round
Notes:
- Scaled Wall Walks to a halfway pike position or without moving the hands during the ascent with feet up the wall are two ways to scale the movement.
- At its most functional mirror we could also put heels to the wall and inchworm our into a plank pushup and then lay flat on the ground; perform a Push-up and walk the hands to the feet before repeating for a second rep.
- Overhead Squats in development may be substituted x 2 for rep load and be performed as a reverse lunge in place with a bar or bumper plate locked out and stabilized overhead.
- Power snatches and Front Squats would be one step further on the scaling arc.
Post scores to comments.
