Welcome Jerilyn Rogalski who joined us this month! Here she is putting her all into her triple extension!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.
2. Five minutes deliberate practice of the 5 positions of the thruster.
Ten reps to work up to the heaviest single rep you can handle today. This can be taken from the rack. (15 min)
4. “Fran” 21-15-9 reps for time of:
LIII: “Crossfit Games Open 12.5” Complete as many reps as possible in 7 minutes of: 3-6-9-12-15-18-21-24….etc
- Thrusters 100/65
- Chest to Bar Pullups
Level II: AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.
For load, use 40-50% of your 1RM thruster. Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.
Level I: six rounds of 5 thrusters, 5 pull-ups.
5. As a group review the December mobilizations.