asmallrally Jen, Dan, and Ben get stoked for 16.2! 

NB: there shall be two WODs on Sunday. The 9.00 a.m. class will be performing the first WOD, and the 10.15 a.m. class will be performing 16.2. All are welcome!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-Up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Technique review: the shoot-through and the DB snatch (10 min)

3. “Team Tabata S’Matta! (Wit You)”

In teams of 2-4 athletes, Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:

  • DB Snatch (switch arms each :20 interval) 45/20
  • Shoot throughs (forward and back = 1)
  • Overhead walking lunges 45/25lbs bumper
  • Double-unders / 2

Each athlete starts at a different station and remains there until all Tabata intervals are complete. One minute break between exercises (19 min total). Score is total reps by all athletes from all exercises.

LIII: as rx’d LII: DB as appropriate, shoot-throughs on parallettes or boxes as appropriate, bumper weight as appropriate LI:10 db snatch, 10 push-ups, 20 walking lunges (10/side), 1 minute double-under practice, 4 rounds, not for time.

With time remaining, mobilze.

 

 

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1. Technique Review: hip flexion hierarchy.

2. Technique Review: the 8 positions of the clean.

3. Warm up for 16.2!

4. "CrossFit Open 16.2"

4-min. AMRAP + bonus time:

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans*

Time extends 4 minutes each time a round is completed.  *Reps decrease. Load increases.

LI: Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes. Tiebreak: the scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked.

LII: Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

LIII: ten rounds NFT of: 25 hanging knee raise or toes to ceiling, 50 single-unders, 10 muscle cleans. Rest as appropriate.

 

Have fun!