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Warmup: Shoulder circuit: 7 way shoulder hanging shoulder circles snow angels x 10 inchworms with pushups Lift: 5 rounds: Incline bench press x 5 Alternating with sit-ups (optional GHD) x 10 WOD: 8 minute ASCENDING ladder: 1 dumbbell thruster 1 farmers carry length of gym .. 2 dumbbell thrusters 2

For time: 50 Wall-balls, 25 Dead-lifts @275, 35 Wall-balls, 15 Dead-lifts @325, 20 Wall-balls, 5 Dead-lifts @385

The 2015 Open at CrossFit Vernon WHAT is The Open? The Open spans five weeks, starting February 26th, and it is one workout a week. These workouts are announced on Thursday evening, in a very dramatic, live, feed. Those who sign up do the workouts and submit their scores to

Week 8 Strict Pull-Up Progression 1000 m row Mobility: ostrich walk frog jumps hamstring stretch with bands Lift: EMOM x 8: building in weight deadlift x 3 inchworm + pushup x 2 WOD: “Diane” plus hops! 15-12-9 deadlifts pushups box jumps

For quality: 9-6-3 Muscle-ups, Alternating pistols 12-9-6 HSPU, 50 Double-unders For time: 40 Chest to bar pull-ups, 10 Overhead squats

Week 8 Strict Pull-up Progressions! 10 minutes: 200 m row 10 dowel pass-thru’s 10 hanging scap retracts 10 beat swings Skill Work: kipping pullups toes to rings toes to bar WOD: EMOM: 4 rounds: 6 shuttle runs 3-6 pull-ups 6 over box jumps 10 push press (barbell) 10 kb swings

8 min to build to heavy clean and jerk 3 sets of 2.2.2 @80% of above ‘.’ Denotes a 10s rest

AMRAP in 10 minutes: 15 Box jumps 24/20, 15 Shoulder to overhead 115/83, 10 Toes to bar, 10 Push-ups Rest 10 min AMRAP in 10 minutes, ascending ladder: Squat snatch, Chest to bar pull-up

The 2015 Open at CrossFit Vernon WHAT is The Open? The Open spans five weeks, starting February 26th, and it is one workout a week. These workouts are announced on Thursday evening, in a very dramatic, live, feed. Those who sign up do the workouts and submit their scores to

Week 8 Strict Pull-Up Progressions! Warmup: In a circle: 10 goblet squats 10 reverse lunge with a twist 10 kb swings 10 lunges with elbow to ankle 10 squat (reach up to ceiling) In a pushup position: scap retracts and protractions 5 inchworms with downward dog in between 3 minutes: