CrossFit Mt Juliet | 2/23/18
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2/23/18

23 Feb 2/23/18

CrossFit Mt Juliet – CrossFit

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Ready, set, row! Crossfit Open here we go!

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)

Side Hip Smash

8 IWA

8 Lat Pull Downs

25 Ft Floor Scoops

25 Ft Spidermans

2 rds

8 sit ups

6 DB Hang C&J (lighter weight)

8/6 cal row

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Post Workout Mobility

Banded OH Distraction (I said good day)

Classic Spinal Twist

Summit Accessory

For athletes preparing to do Open Workout 18.1 on Saturday

Warm-up (No Measure)

20-30 min mobility of choice

Metcon (No Measure)

Skill Work

EMOM 6:

4/side DB Clean & Jerks (50/35)

Metcon (No Measure)

Breathing Work

1 round for time:

8 T2B

10 DB Hang Clean & Jerks (50/35)

14/12 cal Row

*rest 2:00

2 rounds, each for time:

4 T2B

4/side DB Hang Clean & Jerk

7 cal Row

4 T2B

*rest 0:30 between rounds
**focus on quick transitions, especially onto and off of the rower

Metcon (No Measure)

Functional Bodybuilding (optional)

3 sets of:

10 DB Cuban Press

8/side Single-arm DB Jefferson Curl

6 Double KB Front Squat @ 3201 tempo

Warm-up (No Measure)

20 min mobility of choice

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