Fiesta Friday 1/26/18

25
Jan

Fiesta Friday 1/26/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Reminder: Saturday Class Cancelled! Go watch Coach Debi and Mel compete at the SuperFit Championships at the Richmond Convention center!

Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups
This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.