CrossFit Open Week 4 Day 1

The CrossFit Open is Magic

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

9:00 Alternating EMOM

10 Wall Balls
10 Push Ups
10 Pull Ups

Wall Ball Standards
20/14 to 10'/9'
20/10 to 9'/8'

Push Ups
On Feet, no porpoising

Pull Ups
No Australian. Strict or Jump into slow negative.

Warm-up

6:00 AMRAP

10m Lizard Crawl
10 Crab Walk

Lizard Crawl: Like a bear crawl but your feet come further towards your hands and your torso twists more towards the leading foot.

Crab Walk: Starting on your back, hands and feet on the ground push your body up into a back-bend. Fingers pointing towards toes.

Crab walk: https://www.youtube.com/watch?v=Xwcbm93mM-o
Lizard Crawl:
https://youtu.be/g2ey06lo_Sw?t=151

Weightlifting

Push Jerk In Split w/ Pause (3 Every Minute For 10:00)

3s Pause In Catch

Rx+ 155/110
Rx 135/95
Scaled 115/85

https://www.youtube.com/watch?v=KVprSQhtRRg

Metcon

15.4 – 8:00 AMRAP

3 Handstand Pushups
3 Cleans (Power or Squat)

Add 3 HSPU every round

Rx 185/125

Scaled
Hand-release Push Ups, 145/105

Bootcamp
Hand-release Push Up
Single KB Squat Cleans

Metcon

8:00 AMRAP
15 Deadlifts
15 Box Jumps

Rx
135/95, 24"/20", No step-ups

Scaled
115/75, 24/20", Step Ups Allowed

Bootcamp
KB DL (55/35), Low Box Jumps or Box Step Ups