** IF YOU HAVENT SIGNED UP YET HERE IS THE LINK. CLICK THE LINK AND MAKE SURE YOU SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! WE ARE EXPECTING 100% GUYS. GREAT CHANCE TO SEE HOW FAR YOU ALL HAVE COME!
2013 CROSSFIT GAMES OPEN REGISTRATION
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| THE MULLET IS SO GRACEFUL! |
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| KARINA AND FRAN DOMINATING! |
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| STEPHAN STARTING HIS ABMAT SITUPS! |
WARM-UP
1 MIN DOUBLES
10 KIPS
1 MIN SINGLES
20 AIR SQUATS
COACHS STRETCH
CALVES - HIPS - SHOULDERS
STRENGTH
4X3 - BACK SQUATS @ 90% OF 3RM
WOD
10 ROUNDS
10 BOX JUMPS
10 PULLUPS
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| RESULTS FROM PERV SUNDAY! |
COMPETITORS
WARM-UP
1. BURGENER WARM-UP
2. 20 OHS W BAR
3. 20 T2B
4. 3 ROPE CLIMBS
5. 10 MIN MOBILITY
A. SNATCH - WORK UP TO MAX
THEN: 5X1 @ 90% OF DAYS MAX
B. 3 POS STOP SNATCH – WEAR STRAPS – 5
SEC HOLD IN EACH POSITION – 5X2
- BELOW KNEES, ABOVE KNEES, HIP CREASE
C. FRONT SQUATS – 1-10-1-10
C1. WEIGHTED RING DIPS – 2-10-2-10
- SUPERSET
D. 40/30 MUSCLE-UPS (40 C2B PULLUPS/40 RING DPS)
20 SNATCHES @ 70% OF 1RM
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