CrossFit Open Week 3 Day 3
Pre Warmup
Foot Treatment
https://youtu.be/xU4pmsUNEak?t=122
Shoulder Work
https://youtu.be/_qgEOqJYIjM?t=43
https://youtu.be/_qgEOqJYIjM?t=260
Warm-up
7:00 AMRAP
14 Single Leg KB Deadlifts
250m Row or 1:00 bike
Weightlifting
Deadlifts (4 Reps Every Minute for 10:00)
4 Touch-and-Go Deadlifts
Increasing weight each minute until positions break down or it takes more than 30 seconds
Bootcamp
7 KB Deadlifts
(35, 55, 70) / (25, 35, 55)
3 rounds at each weight (9 total rounds + 1 extra at the last weight)
Metcon
10:00 AMRAP
13 HSPU
10 Squat Cleans (115/85)
13 HSPU
8 Squat Cleans (135/95)
13 HSPU
6 Squat Cleans(155/105)
13 HSPU
AMRAP Squat Cleans(185/135)
Scaled
13 Hand Release Push Ups
10/8/6/AMRAP Squat Cleans
- Male: 75/95/115/135
- Female: 55/65/85/95
Bootcamp
AMRAP
13 Hand Release Push Ups
13 KB Cleans (55/35)
Metcon
9:00 EMOM
Cindy
1 of Cindy every 90 seconds
If you’re finishing in 1 minute or less, work on your butterfly pull ups or a more technical kip (use a yoga block between your feet).
Alternative For Open Participants
Start the next immediately after you finish.
No rest between
Entire Remaining Time
At Conversational Pace
Choose 1
Row
Bike
Run
Slow, Steady Pace. Don’t speed up, don’t slow down.
