Monthly Archives: February, 2017

CrossFit

February 25th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Warm-up (No Measure)

CrossFit Open 17.1 Warm-Up

Get little sweaty and heavy breathing before launching

without fatigue. Heart displacement is key with movement that

involves hip-hinging.

Warm- Up: 1000 Meters Easy Row/800 Meter Easy Run.

Stretch Work: Lacrosse ball to rear shoulder, lats, banded lat stretch.

arm circles/ swings get blood flowing to the extremities.

Coach Led Prep Work:

(Moderate Pace and Load)

Double-Unders x35

No Push Up Burpee x 8

Kettlebell Swing x 8

Row 20 Cal. x 3

General Prep x3

10 Dumbell Snatch

5 Burpee box Jump

*FEEL PACE*

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Scaled (16-54)

M: 35-lb. dumbell / 20in box, step-ups ok

W: 20lb. dumbell / 20in box, step-ups ok

Masters 55+

M: 35-lb. dumbell / 24in box, step-ups ok

W: 20lb. dumbell / 20in box, step-ups ok

Scaled Masters 55+

M: 20-lb. dumbell / 20in box, step-ups ok

W: 10lb. dumbell / 20in box, step-ups ok