Prep for CrossFit Open

Main Class:
A. Warm-Up
Iron Scap x 8 min (preferably before class)
3 Rounds w/ PVC (completed together)
6 Shoulder Pass Through
6 Snatch Balance
6 Good Morning
6 Eye-Level Split Jerk
8 min w/ partner (complete 1 round and relay KB)
4 Double KB Swing
4 Double KB Jerk
4 Double KB Front Squat

B. Strength:
Jerk (from Rack): 10 x 1 @ 80%
Strict Press: 4 x 3 AHAP
Push Press: 5 x 6-10 AHAP, building from last week

4 Rounds for Time
20 Toes to Bar
7 Deadlift – 315/225 (please scale to 60-70%, depending on your comfort with the deadlift)

Beginners Class:
Elements of the Elegant Push Up:

1. Core engagement
2. Externally rotated shoulders
3. Elbows In!
4. Push like you’re turning your hands to the outside
5. Don’t break through the core!
6. Fully Extend the elbows

Practice a few sets of Push Ups, any scaling… then…

Ring Push Ups!
5 x 8-12 Ring Push Ups, as difficult as possible

Deadlift – Practice the movement at weight for 6-10 reps at a time

6 Rounds for time
(if these weights are really easy for you across all movements, you can increase them, but this part shouldn’t be super heavy at all)
3 Front Squat (from floor) – 95/65
6 Push Press – 95/65
9 Deadlift – 95/65
60 AbMat Sit Ups/50 Wall Ball/40 KB Swings/30 Ring Rows/20 Push Ups/10 Burpees
(each round, you move down the line for the finishing exercise; Rd 1 = Sit ups, Rd 2 = wall ball, etc.)