CROSSFIT OPEN WORKOUT 17.1
OR:
A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B. For time:
50 Calories of Assault Bike (or Rowing)
CROSSFIT OPEN WORKOUT 17.1
OR:
A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B. For time:
50 Calories of Assault Bike (or Rowing)
A. Take 15 minutes to build to today’s heavy Power Jerk
B. Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
C. Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 78%
Set 5 – 10 reps @ 78%
Rest 2-3 minutes
D. Ten rounds for time of:
10 Calorie Assault Bike
1 Legless Rope Climb
Optional Additional Conditioning Session:
Every minute on the minute for 30 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (70+/80+ RPM) Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace Minute 3: Rest Minute 4: Prowler Push 45 seconds (heavy) Minute 5: Rest