Main – CROSSFIT
Jucha’s Warm Up (No Measure)
15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
(No Measure)
10 minute skill workshop:
Strict and kipping Toes to bar and T2B progressions:
Perform 5×5 with the most difficult T2B variation (strict T2B is ideal).
*If you are unable to perform 1 strict T2B then perform T2B progression during WOD.
https://www.youtube.com/watch?v=ibEKXyq51l8
Metcon (2 Rounds for reps)
E3MOM x 12 minutes:
Deadlift-
70% x 3, 80% x 3, 90% x 3+
Then..
1 set max reps @ 70%
*Touch and go. Record total reps performed on last 2 sets.
Metcon (Time)
For time:
12 Front squats
2 Toes to Bar
10 FS
4 T2B
8 FS
6T2B
6 FS
8 T2B
4 FS
10 T2B
2 FS
12 T2B
Rx =
50% 1-RM
Time Cap = 12:00
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
