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. 

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 – 5 x 2, building
2) Clean Pull + Full Clean – 3 x 1+1
3) Clean – establish a daily max! Have fun and stay safe!

Strength:
1) Front Squat part I – Build to your previous 3 rep
2) Front Squat part II – Build a single as heavy as possible, maintaining good from
a. Consider using a weight belt to help support core

Conditioning:
12 min AMRAP – Good luck and have fun!
3 Rounds – 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 – 25/15# plate
15 KB Swings
10 AbMat Sit Ups
+
Max Distance Row with time remaining