7 rounds:
5 pull ups or ring rows or both
10 pushups
15 air squats
7 min AMRAP:
80 double unders
40 goblet squats 70/53
20 push jerks 135/93
CrossFit Open WOD 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
SCALED
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
5 min dry-land warm-up
then,
2000m “Pick Drill Cycle”
Arms Only
Arms and Body Only
1/2 Slide
Full Slide
8-10 x 250m row (rest 2 min between)
starting split: 2k+6
negative splitting throughout the intervals(min .1 seconds)
Range of Motion workout (19 min):
we all need it…
10 frames: (damper at 5)
row to get as close to 100m as possible every frame. How ever many meters you roll over or under multiply by 3 for assault bike calories as a penalty(complete while the others row).
If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
5 rounds:
12 deadlifts 155/103
9 hang power cleans 155/103
6 push jerks 155/103
(rest 1 min after each round)
