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Components
Metcon
Crossfit Games Open 2 ...
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday
A. CONDITIONING
ON A 15:00 RUNNING CLOCK...
Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or get body primed for the shoulder heavy workouts.
(No Measure)
B. 60:00 GPP
Warm-up
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Metcon (No Measure)
DEATH BY (7:00 Cap)....
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18...and so on
-Rest 3:00-
DEATH BY (7:00 Cap)...
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15...and so on
-Rest 3:00-
DEATH BY (7:00 Cap)...
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12...and so on
*7:00 Cap on all "Death By" Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
Optional Finisher
Metcon (Time)
FOR TIME
400m Walking Lunge
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 04, 2020
Male Clients
Female Clients
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