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