10/11/2019

Encinitas – Group Class

View Public Whiteboard

Warm-up

HEAT A will begin at 15 min past

HEAT B will begin a 35 min past

Row 500m or Bike 3 minutes

50’ Banded Side Step (25′ each side)

20 Glute Bridge feet on floor

10 Glute Kick Back each Leg

10 BB Good Morning

10 BB Press

10 Push Up

Depending on if you are choosing a Power Clean to Push Press or a Power Snatch begin to mobilize as needed to prepare for your barbell movements:

Suggested Mobility

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Lacrosse Ball Pec Smash

Pec Stretch on Floor

Couch Strech

Lacrosse Ball Trap Smash

BB Quad Smash

1 min Foam Roll

Metcon

Rules for the open:

If you registered for the open, you must have someone judge you.

If you are in the intramural league , must have someone judge you.

If you are just here for a good time, you do not need a judge.

For those of you that need a judge, find another person that needs a judge and decide whom wants to go first and whom will go second.

For those of you that are here just to workout. Then complete the WOD with Heat A, then move onto the strength work for the day.

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

1: Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Strength

Overhead Squat or Back Squat

3 sets of 5 Reps (start medium and build)

5 Sets of 3 Reps AHAP across all 5 sets with minimum building

Overhead Squat

Back Squat