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Monday 12.14.2020

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THE CROSSFIT OPEN BEGINS FEB 18TH 2021!!!

Warm-up Drills
I. Row 500m or Jump Rope x 2:00
II. 2 Rounds of
7 x Power Clean
7 x Back Squat
10 x Hollow Rocks
Dragon/Lizard/Pigeon x :15 per side
Scorpions
III. Mobility Drills
IV. Movement Review and warm-up sets

Impact/Focus: Back Squat 5×5 Week 9
Warm-up as needed before working through the following every 3:00.

Back Squat 5-5-5-5-5

**Week 9 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

Base percentages on a five rep max Back Squat.
For week nine add an additional 5 to 10lbs.

Post scores to comments.

“Mouse Bucket”
Against a total running clock of 15:00 complete the following

Row 60/42kcal

Then, in the time remaining climb as high up the following rep ladder as possible

3,6,9 … x Toes-to-Bar
3,6,9 … x Burpees
30,30,30 … x Double-unders

Notes:

Toes-to-Bar and Burpees are +3 reps per round, Double-unders remain the same. Scaling for Toes-to-Bar will be Hanging Knee Raises or V-ups for 1:1 rep adjustments. Double-unders may scale to Single-unders for 50 reps per round.

Post scores to comments.

Samy Daghir

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