Friday, March 4, 2016

*Saturday Programming may change due to Thursday’s Open announcement*

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 4.20.54 PMTeam beefcake

Prehab

Stretch forearms
15 Hanging Lat Activations
Hold Bottom of Squat 1min

Warmup

Run 400
50 DU
20 kipping swings
Run 200 Sprint

Time yourself doing a set of 15 squat cleans with a light weight to get an idea of your pace.

Warm Up to a heavy squat clean

Conditioning

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

*Notes: You want you heart rate to be up by the time you start this workout. Meaning you’re past the “shock your body” phase so the first round you are prepared to move at 85% effort or more for many of us.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Cool Down

Walk 200m
Stretch Calves
Foam Roll Lats

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