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Anonymous
4 years 7 months ago

  The Open is the first stage of the CrossFit Games season and the largest community event of the year.

Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - Foundations M/W/F


Warm-up


400m Row

PVC pipe good mornings, pass throughs, whirly birds 10 x 2

Gymnastics

Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - Foundations M/W/F


Skill instruction


Introduction to the Olympic Lifts.

Clean

Push Jerk

Split Jerk

Overhead squat/snatch
Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - Foundations M/W/F


Warm-up


Intro to Jump ropes in warm up/ 5:00 Jumprope practice

Hip Mobility Drill #1 Intro to GHD

Intro to pull up variations/scaling options
Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - Foundations M/W/F


Warm-up


400m Run/Row

Hip capsule mob/post hamstring stretch

Review Goblet Squat and complete 10 w/kettlebell
Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - CrossFit


Metcon

Metcon (AMRAP - Reps)


Judged by a partner:



On an 8 minute running clock, perform 1 minute each of:

Squats

Push-Ups

20 inch box jumps
Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - CrossFit


Metcon

Jerk Werk Werk Werk (Time)


15 Jerks

30 pull ups

12 Jerks

20 pull ups

9 Jerks

15 pull ups


Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - CrossFit


Metcon

Metcon (Time)


Row 500m

25 hollow rocks

25 arch rocks

Row 500m



RX Plus - GHD situps/Hip extensions

Gymnastics

Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - Foundations M/W/F


Warm-up


200m run



Intro burpee & lunge

2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats


Anonymous
4 years 7 months ago

CrossFit Algiers, WBBC NOLA - CrossFit


Metcon

Metcon (3 Rounds for time)


10:00 to work up to a heavy 1 rep deadlift

THEN

with barbell loaded to 1/2 deadlift weight,

15 power cleans for time