1.25.17

HAPPY BIRTHDAY MICHELLE R! HAVE A GREAT DAY!

ANNOUNCEMENT: If you are not already aware, the CrossFit Open is rapidly approaching! The first workout will be released February 23rd! That's 30 days away! For those of you who are new to CrossFit, this is a 5 week time frame in which one workout is released each week by CrossFit HQ  (Thursday nights at 8pm). You have until Monday night at 8pm to submit a score. The great thing is that you don't have to be all-star to participate. This is meant to be a fun time in the gym, coming together and pushing each other! Go to games.crossfit.com to register and select our gym as the participating affiliate. The more participants we have the more fun it is!

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles cw/ccw
10 lunges
10 leg hugs

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
:30 hollow hold
:30 supeman hold

A.Strength/Skill
Rotate through the stations each minute to complete, 5 sets of:
Station 1: 3-5 chest to bar pull-ups/kipping pull-ups or ring row/assisted pull-ups
Station 2: 3-7 Handstand push-ups/2 wall walks or :40 plank hold/:30 HS hold
Station 3: 50 Double unders/double under practice
Station 4: REST
*The goal is PRACTICE. Work on your weaknesses. The open will be here in about one month!

B.Conditioning
7 min AMRAP 
8 box jump overs 24/20
10 toes to bar
35 double unders
8 power snatches 95/65

Extra skill work (optional):
Muscle ups
Perform 3-5 sets of 1-3 Ring or bar muscle ups
*Don't do only what you are good at.
*Work on these transitions for skill work if you are not proficient with the movement:
Rings:
https://www.youtube.com/watch?v=B48Y3YSVQuM
https://www.youtube.com/watch?v=9a2yQFn91sw
Bar:

http://gymnasticswod.com/content/bar-muscle-progression-pt2