CrossFit – Wed, Feb 1
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">16 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Alt. Barbell Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">1-2 ROUNDS (TIME PERMITTING) </span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Power Drops* (BW ONLY)</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell High Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell High Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">2 Inch Worms + Push-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.</span></p><p><br /> </p>
Strength – All
Clean and Jerk (6-5-4-3-2*)
<p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
CrossFit Games Open 15.4
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
<p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">KG BB: (85/57)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.</span></p><p><br /> </p>
Workout – Fitness
“OPEN 15.4 — NCFIT REMIX”
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…
*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
KG BB: (60/42.5)
<p>NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.</p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">"TABATA"</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">8 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">Hollow Body Rocks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">*During :10 Rest hold Hollow Body.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">(No Measure)</span></p>