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12
09
2019

Crossfit Fri 13th – The CrossFit Games Open

By Scotty 0

Yes it is that time again guy’s, the Open is back for the 2nd time this year with the change of structure overall.

Rego is NOW open and I am looking forward to another great few weeks with everyone here at CrossFit SFS.

Here is the link to register : The Open’s

CrossFit SFS – Workout of the day

Warm-up

(5-15mins)

With a single dumbbell:
3 rounds (perform each exercise on both arms)
5 x Single arm DB Bent Over Rows
5 x Single arm DB Hang Power Cleans (each side)
2 x Single Arm DB Press
2 x Single Arm DB Push Press
2 x Single Arm DB Push Jerk
2 x Single Arm DB Split Jerk
10 x Kipping Swings
10 x Lunges (no weight)

Strength

4 x 6 Strict Press (15-35 mins)

AMRAP: Metcon (AMRAP – Rounds)

CrossFit Games Open 17.2

AMRAP 12 minutes:
2 rounds of:
50ft Dumbbell Lunge (22.5/15kg)
16 T2B
8 Dumbbell Power Cleans (22.5/15kg)
Then, 2 rounds of:
50ft Dumbbell Lunge (22.5/15kg)
16 Bar Muscle Ups
8 Dumbbell Power Cleans (22.5/15kg)

Alternate between T2B and Bar MU every 2 rounds.
Scaling Options:

Dumbbell Lunge: reduce weight, no weight

Dumbbell Power Clean: reduce weight, from hang

T2B: reduce reps to 12/10/8 per round, hanging knee raises, V-ups, sit-ups

Bar Muscle Ups: reduce reps to 12/10/8/6/4 per round, jumping bar MU, banded bar MU, C2B pull-ups, pull-ups, jumping pull-ups, ring rows

author: Scotty

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