Call Us: (941) 953-1798

170224 – CF Open 17.1

Synergy Fitness – CrossFit

Mobility

Shoulders

Hip flexors

Glutes

Calves

Ideas of what to do…

Roll out:

-upper back/lats

-glutes

Stretch:

-Pass throughs

-Table rocks

-Seal Rocks

-Front rack stretch

-Saddle stretch or couch stretch

-Spiderman stretch

Warm-up

Row 2-3 mins

Arm circles & swings

Trunk twists

Leg Swings

Handwalk outs + jump to pike position

gorilla walks

Row 1-2 mins

2-3 rounds

7 KBS

5 Burpees

5 Box Jumps

Rest 60 sec. after each round

then…

Practice DB Snatch

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Leave a Reply

*

captcha

Please enter the CAPTCHA text