Feb 25, 2018

Monday 2018.2.26

Week 2 of the CrossFit Open begins Friday! Sign up to participate at the following link:
Iron Major CrossFit Week 2 Friday Night Lights Sign-Up


150 single unders/50 double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
2 rounds not for time
15 Air squats
15 AbMat sit ups
10 pushups
10 GHD hip extensions
5 pullups
5-7 mins bottom of squat and or front rack position improvement as desired


Workout 17.5
5 rounds for time of:
9 thrusters (65/45lb)
35 double-unders
Time cap: 20 Minutes

Post times to Comments.

This is a scaled version of a workout from last year’s Open competition. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 5 rounds.  The Open version was 10 rounds of this couplet with 95/65 lbs for 440 total reps.  As scheduled here, there are 220 reps.  Practice good form and a manageable pacing strategy with the aim of constant movement.

Movement standards:

For the barbell thruster the bar starts on the ground. The barbell moves from the bottom of the squat to full lockout overhead. The hip crease must clearly pass below the tops of the knees in the bottom position. 

For double-unders the rope must pass under the feet twice for the rep to count.

Scaling options: Lighten the load on the barbell or reduce the repetitions (no fewer than 5). For double-unders, reduce the repetitions (no fewer than 10) or substitute 2:1 single-unders.


Matthew DeSabio said...

6:32 (SUs)

William Branch said...

7:11 Rx Thrusters & Single Unders

Matthew Thom said...

8:26 (Rx Thrusters, 1st Round DUs, the rest SUs)

E Baughan said...

6:07 rx