This session is similar to Tuesday’s AM session. Upper gymnastic strict / positional work followed by upper pushing and pull strength and accessory pieces. Nothing intense or overly tough here on the eve of the Crossfit Open workout.
A) Strict MU negatives: 2,2,2,2,2; rest as needed – weight these if possible over time
B1) Semi supinated chest to bar pull ups: @11X1; 3,3,3,3,3; rest 30 sec
B2) Top of Ring Dip Hold : 30 sec externally rotated; rest 2 min x 5 sets
C) Split Jerk: tough triple in 15 min – from blocks, DROP each rep, REALLY work on FAST recovery.
D) Push Press: 3,3,3,3,3RM; rest 2-3 min
E) 4 sets skill based: 3 DH2I 30 sec HS hold freestanding 3 skin the cat rest walk 1 min
F) NFT:: 10 strict dips – pause 1 sec at bottom rest 30 sec 10 prone row @1010 – building load small – pin for 2 sec rest walk 2 min x 2 sets
Some good / solid aerobic intervals the day before the open workout to prep the system and get it ready for battle.
A) Row: Row 400m @90% Aer rest walk 1:1 x 8 + 15-20 min play 18.1 + Cool down 15 min + 5 min shake or EASY recovery T
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