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CrossFit Games Open 16.2

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Workout

The Cell Gym 03.04.16

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Metcon

If you miss one of the 4 min segments and want to go for longer pick a number of rounds and go for time. e.g. 4 rounds for time. Or complete a round, rest 2 minutes and so on.

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens 16-17 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 75#
*Round 2 - 13 @ 145# / 95#
*Round 3 - 11 @ 185# / 125#
*Round 4 - 9 @ 205# / 135#
*Round 5 - 7 @ 235# / 155#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 95#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Whiteboard:

Friday, March 04, 2016

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