CrossFit Open Training
Huff and Puff

Warm-Up
10 min – Easy pace, adding weight to the bar each time you get back to the start
8 RDL
6 Thruster
4 Burpees
2 Box Jumps, tall box

Power Clean + Push Jerk
build up to a medium load for a set of 5 (115-155/75-115)
Get ready to suck

EMOM x10
5 Reps Power Clean + Push Jerk
+ 5 Football Burpees

Rest 3 min (mostly gasping for air)

3 min AMRAP
Thrusters at your EMOM weight
the goal here is to learn how to manage reps and pace

Rest 3 min (mostly spent hating Brian)

3 min AMRAP
Ring Dip/Ring Push Up/Handstand Push Up
Pick one and stick with it for the whole 3 minutes
Keep sets intentionally short and fast, with 1:1-2 work to rest ratio

Rest 3 min (mostly spent questioning CrossFit as a whole)

3 min AMRAP
Ring Row/Pull Up/C2B Pull Up
Pick one and stick with it for the whole 3 minutes
Keep sets intentionally short and fast, with 1:1-2 work to rest ratio

Rest 3 min

8 min AMRAP
15 AbMat Sit Ups
10 Push Ups
5 Burpees

Done!!

Beginners Class

Rowing Odyssey
Set a pace for a casual Row
24 min
Start at your casual pace
1st Minute:  try to keep AT LEAST a pace that is :10 below that casual pace
2nd Minute: try to keep a pace AT LEAST :20 below that casual pace
3rd Minute: try to keep a pace AT LEAST :30 below that casual pace
4th Minute: etc. etc. etc.
If there’s a pace that you absolutely can’t keep and you drift above it, stop immediately and take the rest of that minute to rest
Starting on the very next minute, get back on at your casual pace and repeat the :10 declines!

Thruster Technique:
Build thruster weights with good technique
Find a challenging 10 rep
Find a challenging 5 rep
Find a challenging 3 rep

WOD:
2 min on/1 min rest x 4
AMRAP Wall Ball
1st set: Do as many unbroken sets of 10 as you can in 2 min
2nd set: Do as many unbroken sets of 8 as you can in 2 min
3rd set: Do as many unbroken sets of 5 as you can in 2 min
4th set: Do as many reps as you can in 2 min