Open Prep Friday
Warm Up/Mobility
Warm-up
4 Sets
16/12 Calorie Row (build intensity each round) (OR 1:00 Cardio)
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
16/12 Calorie Row (build intensity each round) (OR 1:00 Cardio)
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
1 Set: (at workout pace)
6 Dumbbell Snatches (at workout weight)
4 Burpee Box Jump overs (at workout height)
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Finisher
Metcon
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
Strength
Metcon (Weight)
Slow Tempo Deadlift to Mid Thigh + Muscle Clean From Mid Thigh + Full Grip Front Squat + Sotts Press:
– 3 sets of (1+3+1+3)
– 3 sets of (1+3+1+3)
Build in 3 sets
Metcon (Weight)
Clean Deadlift Off to 1" off floor + Clean Pull + Power Clean + Jerk:
– 2 sets @ 75% 1RM Clean
– 2 sets @80% 1RM Clean
– 2 sets @ 75% 1RM Clean
– 2 sets @80% 1RM Clean
Metcon (Weight)
Strict Press + Push Press:
– (3 + 10) x 3 sets
– (3 + 10) x 3 sets
Clean Grip Deadlift ( 5,5,3,3,1,1)
hook grip (no mix grip)
Banded Hip Activation