Friday 3/3/17 - Calibrated CrossFit

Generalized warm-up led by coach

(i.e.)

5 min Aerobic Work to increase body temp

5 min Flossing/Smashing/Rolling

5-10min Movement based Dynamic Stretches

5-10min Specific Movement Preparation for 17.2

T2B or Hanging Knee Raise Practice

Front Rack Lunges and examples

DB Power Clean Tips

Bar Muscle Practice and tips

If you are not registered for the Open, perform:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Variations

Scaled: (Ages 16-54) 

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15: 

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+: 

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups