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Open 16.3

Charter Oak CrossFit – CrossFit

Movement Prep

2 sets: no rest between

Bird Dog x 10 reps (5 per side)

Banded Hip Bridge x 10 reps (squeeze through using glutes)

Handstand Kick up to Wall or Wall walks x 3-5 reps (ensure hollow position at top)

PVC Pass Thru + OHS x 5+5

A: Deadlift (1 set x 1 rep *RPE 9 or ~93-98%)

*RPE 9 (1 in reserve with good posture and speed)

*Very near maximal effort but not a max yet, just testing out a heavy single this week to max next week

*warm up sets, rest 30secs -1 min between warm ups rest 1-2 mins between sets at 85%-90- Heavy single.

Bar x 5

55% x 5

65% x 3

75% x 2

85% x 1

90% x 1

*rest 1:30-2mins between sets

B: Strict Handstand Push-up (2 x AMRAP with 2 reps in reserve)

*goal is at least 4-6 reps, choose variation in which you can be in that rep range, if able to get more than 4-6 reps easily then do deficit Strict HSPUs

*No Kipping

*Can scale to 1-ab mat against wall or if still individually working on overhead strength then complete Shoulder Press 2 x 4-6 reps RPE 8

*Rest 1:30m between sets

C: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
*Scaled:

7 minutes of:

10 power snatches (45/35#)

5 jumping chest-to-bar pull-ups

*Masters:

7 minutes of:

10 power snatches (65/45#)

5 chest-to-bar pull-ups

*Moderate intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity. Focus on efficiency and transitions.

Cooldown

2 sets

Down dog to Cobra x 5

Prone Scorpion x 5 per side

Plantar Fascia Foam roll x 20 secs per foot




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