Friday, 28 February 2014

I Don't Really Want to Do the CrossFit Open, Either. - Janice Marie Ferguson, janicemarieferguson.blogspot.com

WARM UP
• 10 minutes – Coach's choice of dynamic warm up.

BEGINNER STRENGTH
Deadlift:  5-5-5 – choose a weight that challenges you to perform 5 reps with perfect form.

INTERMEDIATE STRENGTH
Deadlift:  5-5-5 @ 80% DL 1RM.

CONDITIONING
10-6-2-6-10 for time:
Burpees
• 15-minute time limit.

$ CASH OUT $
10 minutes of Double Under practice; DU attempts must be made by everyone, regardless of current DU skill.  If you walked in without a DU but get one in 10 minutes = Victory!  If you are good at DUs, attempt to consistently string them together in sets of 30; give yourself some form of penalty if you break at less than 30 consecutive DUs.