Thursday, March 3, 2016

Stop by Venice at 5pm to watch the live announcement of 16.2. What do you think it will be?!

Programmer’s notes: If you are participating in the CrossFit Games Open workout tomorrow I suggest resting today. Consider coming into the gym and rolling out and doing a steady state row, bike, or jog (or swim if you have that option). No more than 20 minutes, eg: a 3k row, or 2 mile jog. Get your heart rate up today, but keep the intensity low.

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Screen Shot 2016-03-02 at 4.21.49 PM16.2 is….16.1?


External Shoulder rotation with band x20 each side
20 band pull aparts
5 slow pushup negatives


Run, Row, Jump or Bike 2min
:30 hang on bar
:30 hollow rocks
:30 arch lifts
:30 samson stretch
:30 jumping jacks

Gymnastics Strength

Every 6 minutes, for 18 minutes:
A. Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 4-5 reps)
B.Handstand Walk x 50 feet
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
C. Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)



1,000m Row
21 Bench Press
750m Row
15 Bench Press
500m Row
9 Bench Press

Notes: L1: 55/35
L2: 95/65
Rx+ 175/125

Cool Down

50 GHD situps or 75 abmat situps
seated pike stretch feet out in front touch toes
Couch stretch

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