Friday, 1 March 2019

Prep for 19.2 
Some small tips to help prep for 19.2 
Shoulder opener 
- use medball behind shoulders, grab a 5kg plate and lower over head 
- mobilise forearms after thursdays peg board and ring muscle ups 
- sit on bum, place hands behind you, begin to move bum forward until you feel a stretch in your arms and shoulders 
hip opener 
- couch stretch - use a wall place one knee into the corner of the wall, bring the other foot forward into a lunge position, keeping hands on floor push your hips away from wall. 
- similar position for quad stretch bring your shoulders up to the wall 
Calf 
- use a foam roller or barbell and roll out your calfs 
- using a wall or post place your foot into the corner and bend your knee towards post 

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 
  25 toes-to-bars
  50 double-unders
  13 squat cleans, increase weight
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, increase weight
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, increase weight 
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, increase weight
Stop at 20 minutes.

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