CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
INCREASE PERFORMANCE BY PERFECTING YOUR CROSSFIT WARM-UP
Warming up for today’s WOD:
Row or Jump Rope to raise core temperature
KB waiter walk/KB Good Morning/KB Swing
Band shoulder mobility
thoracic spine mobility
hip mobility
Overhead Squat with PVC/Overhead Walking Lunge with PVC
Overhead Squat with empty barbell/Overhead Walking Lunge with empty barbell
Overhead Lunge Step 1X4 with 75/45#
Overhead Lunge Step 1X4 with 85/55#
Overhead lunge Step 1X4 with 95/65#
Pull-ups/burpees
Workout of the Day
Open 16.1
25 Ft Overhead Walking Lunge 95/65 (click on exercise for detailed video demo)
8 Bar Facing Burpees
25 Ft Overhead Walking Lunge 95/65 (click on this for a different video with other details)
8 Chest to Bar Pullups
Scaled:
25 Ft Bar walking lunges in rack position (Empty Bar) (click on the exercise for a demo video)
8 Bar Facing Burpees
25 Ft Bar Walking Lunges in Rack Position (Empty Bar)
8 Jumping Pull-ups
20 Min AMRAP
Click for FULL WORKOUT DETAILS AND SCORECARD If you are registered for the 2016 Open please read the full workout details and watch the demonstration video. We will go over it, but make every effort to read and watch before you get to the gym.
Post your scores to the Whiteboard.
Yay! The open is here! Good Luck everyone and have fun!
I’m so excited/disgusted to do this workout!
You’re going to do great!
While watching the wod be released last night, I immediately regretted joining the open lol, but now I’m excited, let’s do this!!
Hey George what is the dead line for 16.1? I’m away this weekend but I think I have til Thursday right?
You only have till Monday 8pm EST ????
Thanks Ben I guess I will get there tonight!
Good luck everyone!
I miss you guys! Especially now! I feel like we just did this.
Great job everyone!
Do we put George down for judge? I had Ben but don’t know his last name…?
(Thanks btw- Ben!)
Full name, Benjamin Beebe, you’re welcome mike!
Ben’s last name is Beebe
Oh I see Ben answered you. It wasn’t there when I posted and then poof there it was.
Amie–Ben was right. Good thing you came in. Good job, by the way.
Mike–Ben was right. Good job!
Kelly-We miss you too! Yeah, seems like yesterday that you got mad at me for not letting you do 15.5 twice in one day! Good job on 16.1!!
Bevin–YES! Great job by everyone!!
Janie–Good looking out!