Open Gym – Thu, Jul 6

PFC CrossFit – Open Gym

2007 CrossFit Games Event 1 (Time)

– RX –

For time:

1000 meter row

then, 5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

– INTERMEDIATE –

For time:

1000 meter row

then, 5 rounds:

15 pull-ups

7 push jerks (75/115 lb)

– BEGINNER –

For time:

1000 meter row

then, 5 rounds:

10 jumping pull-ups

7 push jerks (55/75 lb)

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

:30 alternating Samson stretch

:30 ring rows

1 set:

:30 row (moderate pace)

:30 push-up to down dog

:30 jumping pull-ups

1 set:

:30 row (moderate pace)

:30 plank hold

:30 pull-ups

1 set:

:30 row (fast pace)

:30 push-ups

:30 pull-ups

Skill Work – Pre-workout

Push Jerk (Skill Work – Pre-workout
On an 8:00 clock:
Build to a heavy set of 5 push jerks.)

Record your heaviest set of push jerks.

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 foam roll lower back

1:00 active hang

At-home Option (Time)

For time:

1000-m run

then, 5 rounds:

25 DB renegade rows

7 DB push jerks