Friday 3/18/16
HEATS WILL BEGIN AT 8:40AM ON SATURDAY!!!
OPEN 2016 HEATS 16.4
I attached an excel file that converts row splits to calories an hour
Performance
Warm-Up
35cals on Rower
*Take note to your cal/hr avg
+
3rnds
Hip Cross-Over x 5
Iron Cross x 5
Lateral Lunge x 5
Inverted Hamstring x 5
GHD Hip Ext x 5
Single Leg Step-Up x 5
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Warm-up Deadlift/wall ball/HSPU or Hand Release Push-up
Non-Registered Athletes
A. Reebok CrossFit Open 16.4
Registered Athletes
A. 5 TnG Deadlifts (225/155)(135/95), rest 10sec x 3
*Goal is to pick a number that you can complete unbroken, rest a few seconds and repeat
*This will be your gameplan for Saturday
*nobody should be doing more then 5 or 8 at a time!
+
rest 2min
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10 unbroken wall ball shots (20lbs to 10’/14lbs to 9’) (20/10lbs to 9’), rest 10sec x 3 sets
*Same goal as above so pick your number appropriately
*only 3 sets! Keep volume low
+
rest 2min
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30 cals on Rower
*Goal is to find your cal/avg for game pace tomorrow
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HSPU or Hand Release Push-Ups
*Perform a couple quick sets.
*keep volume low and just focus on rhythm and strategy