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.

16.2 is….16.1?

Prehab

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

Warmup

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)

Conditioning

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

Notes: L1: 55/35
L2: 95/65
Rx:135/95
Rx+ 175/125

Cool Down

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