A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Open Workout 19.5 is classic couplet of thrusters and C2B Pull-ups.Break sets before you have to for both movements and try to stay consistent throughout. This should not be a sprint.
B) WARM UP (3:00 – 15:00)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
*Perform 8 Minutes of this warm-up
Then,
Grab barbells and start setting up for pull-ups
*Coaches review movement standards and allow people to start their own warm-up.
C) METCON (20:00 – 60:00)
CrossFit 858 19.5
15-9-6-3-6-9-15
Thrusters (95/65)
CTB Pullups
(20 min cap)