anopenshirt Team Cup Participants! This Friday is our first "Friday Night Lights" for the Open! Please get your Zen Planner password set for by Friday as we will register the Heats online. Those who register first will get first choice! Please email: sarah@pioneervalleycrossfit.com

Heat Registration won't be live until Friday Morning; however, we will keep track of who jumps in first to Zen Planner!

 

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 stict 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. (10 min)

2. Five minutes deliberate practice of the 3 positions of the overhead squat. (5 min)

3. Overhead squat

  • 10-10-10-10.

Sets across. Work up to a challenging set of 10, then repeat for a total of four work sets. (12 min)

4. “Punky Meadows”

  • Tabata wallballs
  • AMRAP 2 Toes-to-bar
  • AMRAP 2 Sit-ups

LIII: 30/20lbs med ball, GHD sit-ups LII: 20/14lbs med ball, T2B as appropriate, feet anchored sit-ups LI: 4 x 10 wallballs, 4 x 10 sit-ups, resting as necessary.

5. Cash-out:

  • Accrue 1-2 min in an L-sit.
  • Accrue 100m Double Waiter’s carry

Have fun!