Let’s Do It Again!

Friday, September 20, 2013

Mobility:

400 meter Jog
PVC Dislocates
10 T-Push ups
100′ Bear Crawl
15 Behind the Neck-Close grip Press w/bb
10 Push Press w/bb

Strength:

12 minutes to establish a 3RM Push Press.

Notes:  Focus on sitting back in the heels, keeping the chest up and pushing the knees out as you explode upwards for each rep.  This translates into the same power we use for the Jerk!  Log your score!

Conditioning:

2013 CrossFit Games Open Workout 13.2

10 minute AMRAP:
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)

Notes:  2013 Games standards for each movement.  A shoulder press, push press, push jerk or split jerk may be used for shoulder to overhead.  Hips and knees must be fully extended on the deadlift.  Hips and knees must be fully extended on top of the box for a rep to count for box jumps.

Cool Down:

Calf Stretch
Plow Stretch
2×15 External Rotation w/theraband

Tommy Pitt
Tommy Pitt!
It’s been over 6 months since we, as a gym, completed the 2013 CrossFit Games Open workout 13.2.  This workout is a great triplet of an overhead press/jerk, dead-lifts, and box jumps in a classic time domain (10 minutes).  For those of you that had signed up for the 2013 Open, take time today and visit the Games site and recall what your score was.  I also urge those that did not participate to look up scores of fellow members and athletes across the world and see where you stand among your peers.  This is a great opportunity to measure the gains you have made, both conditioning and strength, in the past 6 months and also an opportunity to make some adjustments that you wished you would have made.  If at all possible, I will make the request for everyone to go Rx in this workout, don’t leave today wondering if you could have done the prescribed weight…just do it.  Go hard today and see what you’re made of.  I hope to see everyone give it their all, passed out on the floor, leaving a sweat angel for the next class to see.  Have fun!

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