Thursday 2-23-17

Coach's thoughts on today:
With the first CrossFit Games Open workout of the year tomorrow I wanted to program something "on the easy side"...I think I may have failed. The hollow and arch holds are not "hard" per-se, but they aren't easy for some of you either. Remember these can be scaled as needed, proper position is more important than your ego. The 3 sets of Bench to max reps is going to leave you feeling it too, so let's say leave a rep or 2 before failure. And the RomWod is a total guess as to what movements we're going to see tomorrow, they have a whole series to cover common Open movements I just selected one of them.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • EOMOM: Alternate (6 Rounds for time)

Hollow Body Hold
Arch Body Hold

each hold will max at 1min


  • Bench Press (3 Rounds for reps)

Form: shoot for a weight you think you could do for 15, and max out 3 times at same weight.
Consistency: Shoot for a weight you think 8-10
Intensity: BW/.85BW

be sure to record weight in notes.