CrossFit South Bend

We will be doing a separate post for this coming soon...2015 Crossfit Open schedule released here

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Ready for this years CrossFit Open? He is …

A.

2×10 Squat, can be done from racks

2×12 Deficit Push Ups, ideally using paralletes

2×12 Ring Rows

2×10 Single Arm Kettbell RDL

2×10 Thruster, pulled from ground

2×12 Toes To Bar

2×10 Straight Bar Curls

2×12 Banded Tricep Extensions

Notes:

*** We will set up a clock with 80 seconds. Your goal should be to finish as close to 20 seconds as possible, and have around 60 seconds of rest. You will do 2 sets at each movement before moving on to the next movement.

*** You will try to add around 2.5-10lbs at the most to each of the barbell movements, going up of RDL can use DBs to make a more manageable jump, and the bodyweight movements are going up by 1 rep.