PFC CrossFit – Open Gym
230807 (Time)
– RX –
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
– INTERMEDIATE –
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
– BEGINNER –
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
General Warm-up (No Measure)
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1 set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
Stretching (No Measure)
Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold
– AT HOME – (Time)
For time:
40 burpee broad jumps (4 ft)
30 DB deadlifts (35/50 lb)
20 single-arm DB overhead squats
10 DB devils presses
– Use two DBs for the deadlifts and devils presses.
– Use one DB for the overhead squats.
Work Your Weakness
Squat Clean (EMOM 10
1 squat clean- Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
)
Score is heaviest load completed.
Push Press (5 sets for load:
5 push presses
– Increase loading across as many sets as possible.
– Take the barbell from a rack or jerk blocks.
– Rest no more than 4:00 between lifts)
Record all loads used.
Power Snatch (EMOM 14:
2 power snatches
– Increase loading across as many sets as possible.
– Aim to perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.)
Record heaviest load lifted.
– SKILL I – (Checkmark)
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
– On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
– It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
– On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
– STAMINA I – (8 Rounds for time)
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
– Finish the 800-m runs in 3:30-4:30.
– Finish the 400-m runs to 1:30-2:30.
– Rest with any remaining time on the clock.
Record the time of each run.