CrossFit Open Prep

1) Yoga on Thursday night at 630pm, Friday morning at 530am, and Saturday at 10am
2) Zumba at 11am Saturday!! 
3) Our Tuff Stuff (no, I didn’t name it) Competition is just around the corner and we need folks to volunteer to judge and help out with the festivities. 
    The event is February 7th and 8th, and you can volunteer for either day. Any help would be appreciated! Talk to Amanda to find out more details.

Main Class:
A. Warm-Up
     Iron Scap resistance band exercises
     – while people are working on that, if there aren’t enough bands, Row or Run (depending on the weather)
     Single-Leg Toe Touch – 4 x 6-10 reps per leg
     Single-Leg Hip Bridge – 3 x 6-12 reps per leg
B. Skill Practice – Pull Ups
     Practice the Kipping and Butterfly pull up movements 
     If you are going to do the Butterfly pull up, don’t do any kipping work.
     The goals with this practice is to find yourself in a rhythm for the movements for about 10-15 seconds at a time

     Repeat Explosives: Pull Ups
     12 sec AMRAP EMOM x 6

     Warm Up your double unders – you have 4 minutes to hit a max rep set

C. WOD: CrossFit Open Prep
Pull Ups – you’re going to use your average # of pull ups from the repeat explosives
Double Unders – use the longest set of double unders you got in the double under warm-up
Your goal on the 8 min is to maintain consistency through the workout so that you never lose significant time on the pace you start at. The goal on the subsequent 3 min is to go as hard as you can the whole time and beat your previous pace to hell.

8 min AMRAP
Pull Ups
Double Unders
3 min rest
3 min AMRAP
Pull Ups
Double Unders

D. Post-WOD
Core: 10-15 minutes, as time permits
6 Overhead Squat w/ 3 sec pause at the bottom
9 Snatch Grip RDL
12 Wide Grip Hanging Leg Raise
   use a weight that is comfortable

Beginner’s Class

4 Rounds
Single Leg Touchdowns x 6-10 per leg
Single Leg Hip Bridge  x 6-12 per leg
Single Arm Kettlebell Swings x 12 per arm
Iron Scap x 5 min

Skill: Deadlift
Develop technique
Build to a heavy single

10 min AMRAP
4 Hang Power Snatch
Row 250m

Core – coach’s choice x 8 min