CrossFit Fresno – CrossFit

THE OPEN IS UPON US!!!

Put your fitness to the test against CrossFitters all over the world by joining in the fun and energy of The Open! You’d be surprised by how much further this little extra push and motivation will get you. We’ll have our In-house Comp going as well for bragging rights. 🙂

Go to games.crossfit.com to get signed-up.

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Romanian Deadlift (Build to a tough set of 5; 2020 tempo)

AKA Stiff Leg Deadlift

Metcon

5 min Push Up Test

2 Scores

B1. Total reps unbroken (note in comments)

B2. Total reps combined

Modifications:

F: Knees – Full ROM

P: As Rx

S: Strict Ring Dips

Last tested: December 8, 2017

B1: Metcon (AMRAP – Reps)

Total reps UNBROKEN (at start)

B2: Metcon (AMRAP – Reps)

Total reps COMBINED (in 5 min)

C: Metcon (AMRAP – Reps)

12 min AMRAP

Teams of 3, rotate as needed

Row for Cal

Bumper Plate Sit Ups 25/10#

Slam Ball 25/20#
Everyone is always working.

Strategize how/when is best to rotate movements; for example, after X time or X Cal on the rower.