3.4.16 Training Sessions (3), CF Open 16.2

 

GENERAL PREPARATION
WARM-UP:
Standard Birthday Warm-up:
25x Lunges +
25x KBS +
25x Pulls, any machine or 25 sec AA Bike Ride
2 rounds
Then:
WORKOUT:
“Happy 25th Birthday Steve Hanna”
20x Push-ups +
5x Pull-ups
5 rounds
Then:
Burpee/Pull-up or Burpee/Box Jump + Calories (any machine)
5/20, 10/15, 15/10, 20/5
Round one looks like…
5x Burpee/Pull-up + 20 Calories
Round 2 looks like…
10x Burpee/Pull-ups + 15 Calories, etc.
Then:
25x DB Biceps Curls + 
25x BB Grip Roll-ups +
25x Medicine Ball Chest Passes, to self
Until class ends
Then:
Cool Down

 

STRENGTH
WARM-UP:
Standard Birthday Warm-up:
25x Lunges +
25x KBS +
25x Pulls, any machine or 25 sec AA Bike Ride
2 rounds
Then:
WORKOUT:
“Happy 25th Birthday Steve Hanna”
20x Push-ups +

5x Pull-ups
5 rounds
Then:
25RM Bench Press, no more than 2 attempts
Then:
25x DB Biceps Curls + 
25x BB Grip Roll-ups +
25x Medicine Ball Chest Passes, to self
Until class ends
Then:
Cool Down

 

COMPETITIVE FITNESS
CrossFit Open Workout 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

 

COACH’S COMMENT
N/A

 

PHOTOS