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Friday 1.4.19 Workout of the Day

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CrossFit WOD:

“CFPB Open Test” – Compare to 2.16.18
50 Wallballs F(14/10) P/S(20/14)
50 Box Jumps F(20/16) P/S(24/20)
40 Cal Row
40 Burpees
30 Toes-to-Bar F(Knees to Chest)
30 Chest-to-Bar Pull Ups F(Pull Ups/Ring Rows)
20 Power Cleans F(95/65) P/S(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time S(Burpee Pull Ups)
*Fitness(10 less reps for each movement)

WOD Tips:
– As the open nears, it is time to start adding in more open-style workouts. What a better what to start the prep than with the retest of the “CFPB
Open Test”. Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning. A good goal for most
athletes is to get to, or possibly finish, the shoulder to overhead movement.  Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh. A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back. Break up your sets early on these and be ready to scale if needed.

BeachFit WOD:

“Trader Joe”

A. Every 3:00 for 12:00 complete: 

250 meter Run (Adv: 300 m)

15 Box Jumps 

-Rest 1:30-

B. Every 3:00 for 12:00 complete:

100 meter Farmer’s Carry/Dball Carry (Alternate rounds)

10 SA DB Push Press / arm