Friday, March 3rd

Open Workout 17.2 Announced -BarBend

17.2 Movement Standards

Because of logistics, if you are not registered for the Open then follow Performance today. 

A) Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – Split Squat x10 reps Left
Minute 2 – Split Squat x 10 reps Right
Minute 3 – Handstand Hold x 30-45 seconds 
Minute 4 – Stationary Dips x 8-10 reps 

B) Five rounds for time of:
10 Strict Pull-Ups
100 Meter KB Farmer Carry  (alley and back)
200 Meter Run

A) 3 sets @70%
90-seconds Assault bike or Row, casual
15-second Static Hang
25ft Walking lunges, no load
25 Double unders
rest 1-2 minutes

B) The goal of this specific warmup is to DIAL IN your movement efficiency for lunges & cleans. Figure out a way to make your grip work as little as necessary on them. Open-palm the lunges & use a massive leg drive (jump) on the cleans. Further, you need to give specific time to make the bar muscle-ups feel good, but not fatigued. Put very little mileage on the TTB.

Option A – Few Muscle-Ups
2  sets @Game pace 3
350m Row, low damper
25ft Walking lunges
3-5 Toes to bar or Knee raises
3-5 DB power cleans
 (rest until full recovery)

Option B – Lots of Bar Muscle-ups
2  sets @Game pace
350m Row, low damper
25ft Walking lunges
1-3 Unbroken bar muscle-ups
3-5 DB power cleans

 (rest until full recovery)

C) CrossFit Open 17.2
12-minute AMRAP
2 rounds
50ft weighted walking lunge
16 Toes to bar
8 DB power cleans
+
2 rounds
50ft weighted walking lunge
16 Bar muscle-ups
8 DB power cleans

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531