Encinitas, South Vista – Group Class
50 Double Under (10 attempts)
10 PVC PASS THRU
10 Overhead Squats with 3 sec pause at bottom
4 Wall Walk up
20 BB Good Morning (leave bar out)
4 min mobility (pick 2)
Shoulder Mobility with Bands or Lacrosse ball to Scapula
Foam Roll add in Anchored Thoracic extension
Burgener Warm Up
The goal of today is mental strength and work capacity. Do not expect to get anywhere near your old 12.1 or 11.3 scores . And that is ok. Just don’s stop moving, especially in 12.1. Pick a pace and don’t stop. Keep your mind focused and keep breathing.
Rest 5 min
Rest 5 min
Rest as needed and finish out with accessory work.
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#
scale double under with 50 singles.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Super Set 3x
Underhand BB ROW x 8 (go heavy but be able to pause with bar staying in contact with body for a 1 count) Try to keep back parallel to floor.
BB Side Bend x 10 (each side)