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11
02
2019

Tues 12/2: The Open training

By Scotty 0

Last big week of training here at CrossFit SFS before The Open’s starts next week!
Dig in and get the work done.

Over the coming weeks I will be manipulating the program to suit, and you will all be doing The Open WOD’s so you might as well register!

Warm Up (5-15 mins):
3 rounds:
10m DB Death March
20m DB Overhead Walk (waiters walk with 2 x DB’s)
10m Broad Jumps
20m Bear Crawl
10-15 x Hollow Rocks
10 x Kipping Swings
5 x Kick up to handstand

DB Death March: https://youtu.be/aI8kipVxsNg

Strength/ Skill (15-35 mins):
Deadlift
6 x 4

WOD (35-55 mins):
3 rounds for time:
50 Double Unders
15 HSPU
50 Double Unders
7 Bar Muscle Ups

Time cap: 20 minutes

Scaling Options:
Double Unders: reduce reps to 40/30/20/10 per round, single skips (100 reps)
HSPU: reduce to 12, 9 or 6 per round, reduce ROM (abmat), box pike HSPU, DB Press or Push Press, Push-up, Wall Climb (3-5 per round)
Bar MU: reduce reps per round (something you can complete in 1-2 mins), jumping BMU, banded BMU, Burpee Pull-up (C2B, regular or jumping)

author: Scotty

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