Friday Night Lights will begin at 5:30pm. Come and cheer on your athletes!
A WARM UP
1) Tabata Jump Rope Drill Set #1- 8 intervals.
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements
2) 2 Rounds
25 Foot Spiderman Walk
25 Foot Inchworm Walk
25 Foot Lateral Lunge Walk
60 seconds Hands on Box Shoulder Stretch
TRANSITION AND BUILD-UP
3-4 Rounds NOT for time
3-5 Thrusters (increase weight each round. Build to a load above the intended work weight. Example: If doing the workout rx’d, build to 135/95 before stripping the weight down)
10 Double Unders
B 17.5 OPEN WORKOUT
Open Workout 17.5
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
(*For all standards for all divisions visit CrossFit 2017 Open.)
Scaled:
10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders
Novice/OnRamp Athletes
10 Rounds
5-6 Thrusters (light weight)
25-35 Single Unders
C COOL DOWN
Bike or row easy for 5-10 minutes.
Couch stretch, 60 seconds
Banded shoulder stretch, 60 seconds
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