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Monday 01.11.2021

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The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today by clicking the image above for a link to the registration homepage!

 

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Reverse Lunges (in place, bw)
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Power Clean & Jerk
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

10 Rounds on the :90 seconds of

Power Clean & Jerk x 2-2-2, 1-1-1-1-1-1-1
(Climbing weight as able)

Notes:

  • Begin weight @50% to 60% or heavier of a Power Clean or Full Clean 1rm.
  • Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
  • Between the Clean and the Jerk athletes will be working on footwork and front rack priming reset (benefiting the mechanics of the Jerk movement).
  • Mechanics of the Jerk are the true priority on the day as we work to transition recent gains in overhead strength to this movement.

Post scores to comments.

“White Onion”
AMRAP in 12:00 of
Row 500m
8 x Clean & Jerk (135/95lbs)
12 x Bar Facing Burpees

Notes:

  • AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
  • Scale weight as needed to facilitate cycling the barbell today over a drop and reset approach to the WOD.

Post scores to comments.

Samy Daghir

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