Just a quick update on our new Friday Sport level classes on Friday’s at 12 noon: This class is a skill development class relative to the requirements of the CrossFit Open competition. Meaning that the highest priority movements will be discussed practiced and a progressive skill development plan will be assigned to you. What are the movements that are most important? Pull ups, CTB pull ups, Thrusters, Snatches, MU, Burpees, and with the new format this year we will attack some more advanced skills such as HSPU, Pistols and HS walking.
If you are going to complete the Open in the RX division we strongly suggest attending these classes. If you are participating in the “scaled” division this year this class is not a priority but you are welcome to join.
Fitness and Performance
4 sets:
strict push ups x 6 – 10
Back leg elevated lunge x 6-8 each
Scapular control on rings x 6-10 reps
30 seconds skipping practice
Rest 60 seconds between each
5 RFT:
20 sit ups
30 DU
Sport
4 x
250 m row @95% effort
Rest 30 seconds between each
5 x complex:
1 Power clean
1 Hang Squat clean
1 Front Squat
1 Jerk
6 minute AMRAP
3 C&J @155/105
6 T2B
Keep adding 3 T2B each set
3 minute rest
6 minute AMRAP
3 C&J @135/95
T2B
Start T2B where you left off and subtract 3 T2B each set
