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CrossFit 3.3.17

2
Mar

CrossFit 3.3.17

CFPC – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Prior to class-

Please familiarize yourself with the movement standards and workout description by watching the following video: https://www.youtube.com/watch?v=tMarGTHymeA

2 rounds:

10 Jump squats

10 Kipp swings

15 Hollow rocks

10 Back extension

15 Heavy Russian swings

Banded lat stretch, 1:00 min/arm

Banded Archer stretch, :45 sec/arm

Childs pose/box edge shoulder stretch, :45 sec

Couch stretch, 1 min/leg

10 Leg swings each direction

10 Barbell Good mornings

Kipp practice

DB clean demo/practice

1 round at workout pace:

25′ walking lunge

5 Toe to bar

3 DB Power clean

25′ walking lunge

3 Bar muscle-up/Pull-ups

3 DB Power clean

Rest and prepare and crush 17.2!

A: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

B: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds