February 20, 2017

Not sure what The Open is or if you should sign up? Read This!!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]17 Reasons why YOU should sign up for the 2017 CrossFit Games Open [/creativ_alertbox]


EMOM for 10 Minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.  You will be performing 3 reps each minute so make sure to start with a manageable weight and only add weight if things are going well. Because we’re doing multiple reps make sure to focus on catching the bar with a soft knee and your hips back each time the bar returns to your shoulders.


AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb

Workout Notes: Today we have a simple 10 minute AMRAP with a little twist on the dumbbell snatch.  We usually alternate reps when we see this movement but today you will complete 10 reps with your left arm before moving to 10 reps with your right arm.  Make sure to drop your hips and keep your back flat each time you pick the dumbbell up from the ground.  You will tap both sides of the dumbbell to the ground between each rep.  Choose a dumbbell that allows you to complete each set of 10 in 1-2 sets.

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