02/13/2017

Encinitas, South Vista – Group Class

Warm-up

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

Metcon

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.

Complete 14.1

Rest 5 min

Complete 12.1

Rest 5 min

Complete 11.3

Rest as needed and finish out with accessory work.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

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#

Accessory work

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)