Mobility & Activation
Shoulder Circuit
Bicep Openers
x 10 reps
Xiopang x 10 reps
Bent Over Rows
x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Warm-Up Primer
Every 6 minutes, for 18 minutes (3 sets of):
Row 500 Meters or 1000 Meter BikeErg
3 Wall Walks
6 America Kettlebell Swings (weight up to athlete)
9 Air Squats
A.
Six sets of
Strict Press x 2 reps @ 80-83%
Rest 2 minutes
B.
“CrossFit Games Open Event 17.2”
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Toes-to-Bars
8 Power Cleans
Then, 2 rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
55+:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. Weighted Walking Lunge (35/20 lbs)
16 Toes-to-Bars
8 Power Cleans
Then, 2 rounds of:
50-ft. Weighted Walking Lunge (35/20 lbs)
16 Chest-to-Bar Pull-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
C.
Three rounds of:
60 second Plank
50 Foot Suitcase Carry (25ft each side)
Finish with. . .
Three sets of:
45 seconds max GHD Hip Extensions
30 seconds rest
Athlete Notes:
Today we’ve got a fun little Friday open workout headed your way. If you have the ability, try to set this workout just as you would for an actual open workout. Treat this one just like it was your “Friday Night Lights” and you were submitting a score. If you completed this workout back in 2017, look back to your score. Did you leave any notes? Would you have done anything different? Then we’ll take what we learned and improve upon it this time! If this is your first time hitting this workout, it gets pretty grippy so you’re going to have to be smart with how you attack movements, pace others, and mitigate grip damage as long as possible.
Let’s start with the lunge. This is the only lower body intensive movement in this workout AND it’s a chance to relax your grip. Find a good placement for your hands and try to relax them as much as possible here. You’re going to need all the grip you can get for the other movements. The toes to bar are a little tricky. Most of us are confident in hitting them unbroken.. but, if you do that and it blows you up for the other movements, that’s no good. We’d like to see them done in small, quick sets based on your abilities. For all of the dumbbell cleans, uphold a strong standard here. It’s easy to get sloppy with these, so try to make them as quality as you can. As far as reps go, most of you can do all 8 unbroken as long as you’re comfortable taking the 8th rep and popping them right into the lunge. Otherwise, do a quick 7, shake the hands, then the last rep will be a clean followed by the adjustment to your lunge grip. The final movement of the workout is the bar muscle-ups/chest-to-bar pull-ups. These will no doubt get tough, especially the second round of them. It would make the most sense for the majority of you to break them early into small and fast sets, something well below a maximal effort. Two-four sets will be the ticket here. Take notes on this workout and compare them to previous results if you’ve done it. If you haven’t, still take notes and see what you could have changed if this were to ever show up again!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Three sets for times of:
1000 Meter Concept 2 Bike Erg
500 Meter Row
25/17 Calorie Assault Bike
400 Meter Run
Rest half the amount of time it took you to complete each set.
*If you do not have a Concept 2 Bike Erg, substitute a 400 meter run. Each set would then begin and end with a run.