CrossFit – Wed, Dec 4

CrossFit Templum – CrossFit

Warm-up

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

Specific Warm-up

DB Snatch Prep

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
Intermediate: 20/35#

Beginner: 15/25

15-12-9 rep scheme

Finisher

Metcon (Checkmark)

3 sets:

:30 plank hold

10-15 V-ups

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

4 sets for load:

15 weighted GHD hip extensions (25/45 lb)

10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.

– Take the barbell out of a rack if you are able.