CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

26
Feb

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

20160219_170338

TIP: DO BAND PULL-APARTS

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.

14 Responses

  1. Tiffany

    While watching the wod be released last night, I immediately regretted joining the open lol, but now I’m excited, let’s do this!!

  2. George Demetriou

    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!

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