CrossFit Open 2015
Announcements:
1) Yoga: Thursday @ 630pm
         Friday @530am
         Saturday @ 10am
2) Sign Up for Tuff Stuff, a CrossFit Competition hosted right here in our own back yard!
   Teams go on Saturday (2 guys, 1 girl), Individuals go on Sunday
   Rx’d, Scaled and Master’s Division
   Feb. 7th and 8th
   http://www.tuffstuffevents.com/#!kansas-feb-7-8-2015/cndp
3) $1 bet: I bet you a dollar you can’t get 20 rope climbs done in under 4 minutes.
   Ready to prove me wrong?
4) Interested in taking your training to the next level?
   Take an extra 10 minutes on Tuesday and Friday to work on Muscle ups after or before class.
   Challenge issued.
http://games.crossfit.com/about-the-games/the-open
Main Class:
A. Warm-Up
   Row for 6-10 minutes before class
   Mobilize Hips, Ankles, Trunk – in class
   3 Rounds
   12 Air Squats
   50 ft. Walking Lunge
   50 ft. Duck Walk
B. Squats
   Back Squat
   3@75%
   3@80%
   3@85%
   AMRAP@85%
C. Accessory Lifts
   Reverse Lunge – 5 x 6-8 per leg
   Good Morning – 4 x 6
     – between sets, warm up your toes to bar and double unders.Â
D. WOD – CrossFit Open Practice
   8 min AMRAP
   7 Burpees
  14 Toes to Bar
  21 Wall Ball
  +
  4 min AMRAP
  7 American KB Swing
  14 Overhead Walking Lunge (45/35)
  21 Double Unders
Beginners Class
Olympic Skill:
1) Clean Pull Under â 5 x 2, building
2) Clean Pull + Full Clean â 3 x 1+1
3) Clean â establish a daily max! Have fun and stay safe!
Strength:
1) Front Squat part I â Build to your previous 3 rep
2) Front Squat part II â Build a single as heavy as possible, maintaining good from
a. Consider using a weight belt to help support core
Conditioning:
12 min AMRAP â Good luck and have fun!
3 Rounds â rest as much as needed to complete reps well
10-15 Push Press
8-12 Sumo High Pull
6-8 Pus Ups
6-8 Ring Rows
+
2 Rounds
20 Overhead Walking Lunge â 25/15# plate
15 KB Swings
10 AbMat Sit Ups
+
Max Distance Row with time remaining