You've been warned - Feb 9/17
You've been warned
For what we believe is the first time, we've been given a hint, or "warning" far in advance as to what's coming in the 2017 Reebok CrossFit Games Open!
Dave Castro, Director of the CrossFit Games posted the above photo on his instagram page last week. Shortly followed by a notice from CrossFit HQ letting us know we will indeed need dumbbells, 10's, 20's and 35's for scaled weights, and 35's and 50's for RX.
So what does Dave Castro have in store?
Could it be alternating DB snatch as seen in the judges course? Maybe! We were also given clear instructions on the height of the DB's to the floor. Or maybe it's overhead walking lunges, a video popped up on the main site page not that long ago. What about DB thrusters? Fran with DB's maybe!!! Or DB Deadlifts? A video also came up with Dan Bailey on main site doing them…. Whatever it is, we're ready for it!Dumbbell's have also been a piece of equipment that we have implemented in to our workouts at CFI.
Thursday February 9th 2017
Focus:
15 mins to Find Max Height Box jump.
Workout Of the Day:
12 min Amrap2 shuttle runs2 Db Thrusters 55/354 Shuttle Runs4 Db Thrusters 55/356 Shuttle Runs8 Db Thrusters 55/358 Shuttle Runs16 Db Thrusters 55/3510 Shuttle runs32 Db Thrusters ..... cont( Runs increase by 2 each round and Thrusters double each round).Lvl 2 Fitness12 min Amrap2 shuttle runs2 DB Thrusters 35/204 Shuttle Runs4 DB Thrusters 35/206 Shuttle Runs8 Thrusters 35/208 Shuttle Runs16 Thrusters 35/2010 Shuttle runs32 Thrusters ..... cont( Runs increase by 2 each round and Thrusters double each round).Lvl 1 Technique12 min Amrap1 shuttle runs3 DB Thrusters 55/352 Shuttle Runs6 DB Thrusters 55/353 Shuttle Runs9 Thrusters 55/354 Shuttle Runs12 Thrusters 55/355 Shuttle runs15 Thrusters ..... cont( Runs increase by 1 each round and Thrusters by 3 each round - Kb swings & cals can be subbed if needed).
Cash Out:
HS Holds2x ME Hold ( with correct technique- Active shoulders, hollow hold).Check back each night at 8pm for the next days WOD
Contact us:
