Open Prep Week 1 CrossFit Lite! Come on, come all, to practice an Open Workout from a previous year! It’ll be fun to review! WORKOUT: 12.3 18 minute AMRAP: 15 box jumps 12 push press 9 toes to bar (knees to belly button or situps) What is “The Open”? The
Warmup + Mobility: 3 minutes ski/bike/row Light barbell + light kettlebell or 2.5 or 5lb plate: KB Work: 1- 5 clean + bottom up presses/arm 2- 5 clean + push press / arm (regular kb position) 3 – 5 front squats with kb in front rack/arm 4 – 5 thrusters
Warmup: 10 jumping jacks 10 jumping jacks clapping overhead and at sides 3 reverse inchworms 20 seconds high knees 20 seconds butt kickers 10 shoulder circles each direction Wide stance, soft knee, reach to side, front, side, back and forth for 10 Bring feet in, bows and bends x 5
Warmup: 10 shoulder circles each direction 5 side bend and reach/side 5 cats and camels 5 scorpions/side 60 calories (switch machines after 10) 10 minutes pullup review WOD: 30 calories 30 hollow body rocks 10 pullups 30 calories 20 hollow body rocks 10 pullups 30 calories 10 hollow body rocks
Warmup: Tennis Game 😀 Strength: Bench Press to a challenging set of 5 Bench Press x 5-4-3-2-1 (can continue to build in weight as the numbers go down) Alternating with: Ring Rows 10-8-6-4-2 Partner WOD: “Tail Pipe 2.0” While Partner 1 Rows 20 calories Partner 2 does as many burpees
Warmup: Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Strength: EMOM x 20 Minute 1: Glute bridges (vs) bands x 12 Minute 2: Suitcase deadlift x 6 on right arm + 25 ft carry Minute 3: Suitcase deadlift x 6
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