CrossFit Open 16.4

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #116 (Deadlift) (No Measure)

2 Rounds Of:

10/10 Lunge + Twist

20 Paused (:03) Air Squats

10 Broad Jumps

10/10 Single Leg KB Deadlifts

Then:

15m Duck Walk (Slowly)

10/10 Twisted Downward Dog

CrossFit Open

2a: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

2b: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Skill Practice

3: Double Under Practice (No Measure)

Practice For 5:00 – Step By Step:

1) 50 UB Single Unders

2) 20 UB Penguin Claps (Focus On Rebound Jump & Arm Rhythem)

3) 10x 5 Single Under + „1“ Double Under And Stop!

4) 10x 5 Single Under + „1“ Double Under And Go On!

5) Minimize The Single Under Step By Step To 1 Single + 1 Double

6) Go For 10x „2“ UB Double Under And Stop!

7) Don´t Rush!!!! Go For 3, Then 5, Then 10 etc. And Stop

– Control Is The Key – You Get It From Consistency!!!!!

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