17.2 Let’s GO!

 In Crossfit


CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Warm-up

Warm-Up Before Class

1) The warm up

2) 3 Sets @ Easy Pace:

10 Goblet Walking Lunges, Light Kettlebell

10 V-Ups or Tuck-Ups

10 Russian Kettlebell Swings, 16kg

10 Tap Swings on Pullup Bar

Notes

Lunge: Emphasize posture, control eccentric.

Tap Swing: Emphasize tension through midline quads, and glutes, and work on keeping hands loose/relaxed.

3) EMOM 8, alternating:

a) 12 Dumbbell Front Rack Walking Lunges, Light

b) 6 Toes-to-Bar

c) 6 Dumbbell Power Cleans, 50#/35#

d) 3 Bar Muscle-Ups

Be Sure to keep out of the way of the athletes competing

Rest 2-3 minutes, and get after it.

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

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