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FRIDAY March 3, 2017

2
Mar

FRIDAY March 3, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

17.2

One length forward skip

One length forward lunge walk

Walking rdl

Walking quad stretch

Walking frankenstein

10 bar kips

10 lying straight leg lifts (hands on stantion)

:15 I hold onto 15 I raises

:15 y hold onto 15 y raises

10 Arch rocks

10 bar kips

Complete 6-8 minutes before start of workout

5 DB RDL

5 DB High Pull

5 DB Clean

6 Hips to Bar Kipping ( or big kips)

2x 2-4 toes to bar, work on rest ratios of 5-8 seconds

3 power clean into 2 lunges each leg

2x 1-3 muscle ups (or pullups) working on counting 6-8 seconds between sets

Weightlifting

Power Clean (5×8 start @ ~50% then climb )

Rest 60 seconds after each. Athletes doing the open can skip this to get prepared.

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

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