2/1/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

CrossFit Open Prep Day!

We will run this class as if we were doing the open workout.

-Warm Up

-WOD Brief

-Select Heats

-Specific Warm Up

-WOD in 2-3 heats

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3 Laps on Turf

10 Walking Lunges

10 Goodmorning

10 Air Squats

10 Push Ups

10 Ring Rows

2 Rounds

10 Banded Side Steps each

10 Pull-A-Parts

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min

Banded Chest x 30 sec ea

Banded Posterior Shoulder x 30 sec ea

Warm-up

Warm-up (No Measure)

Specific Warm Up

Thrusters

-5 RDL

-5 Press

-5 Front Squat

-5 Push Press

-5 Thrusters

Build in weight, do sets of 3-5

Rowing for Cals

-Long strong pull

-Recover between each pull

-Keep S/M under 30

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Seated Forward Fold

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