17.2 – DUMBBELLS (again) and TOES TO BAR & MUSCLE UPS

Well well well, it’s the return of the dumbbell.  I thought we were done with those but apparently Mr Castro feels we need to do more work with them, so here we go again.  This time around it will be a walking lunge with two dumbbells held in the front rack position (on the shoulders) and power cleans.  Check out the workout below plus all of the scaled options available (we can scale further if needed).

We will be looking to run heats of 6 tomorrow and on Monday, so at the very least there will be two heats per session depending on how many people turn up.  The first heats will kick off at 7.30am tomorrow. To facilitate the efficient flow of heats we will put up time slots on the whiteboard for you to choose from (first in, first serve).  As has been mentioned we want everyone to judge and be judged so unless you have a really pressing appointment to get to, if you go first, could you please hang around to judge your partner and return the favour.

For tomorrow’s session we will have a “fluoro” theme just to lighten things up a little.  Go as minimal or as overboard as you wish, but I hear the more fluoro you go, the easier the WOD is…..just saying.

Please take the time to watch the video below so that you have a full understanding of the movements and standards required.

Remember, just because you are not registered for the Open, does not mean you cannot come in and do the WOD.  The more the merrier. And don’t forget, EVERY MOVEMENT CAN BE SCALED!

WORKOUT OF THE DAY 

METCON

OPEN WOD 17.2

12 min AMRAP

2 rounds of:

50 foot Walking Lunge 22.5/15kg dumbbells (Masters over 55 RX 15/10kg)

16 Toes to Bar

8 Power Cleans 22.5/15kg dumbbells

then

2 rounds of:

50 foot Walking Lunge 22.5/15kg dumbbells

16 Bar Muscle Ups

8 Power Cleans 22.5/15kg dumbbells

***Alternate between Toes to Bar and Bar Muscle Ups every 2 rounds.

SCALING VARIATIONS:

Scaled 16 to 54: 15/10kg dumbbells; Hanging Knee Raises; Pull-ups

RX Masters 55+: 15/10kg dumbbells; Toes to Bar and Chest to Bar Pull-ups

Scaled Masters 55+: 10/5kg dumbbells; Sit-ups; Jumping Chest to Bar Pull-ups

For a more detailed account of the workout plus the scaling options and standard, check out the link below:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_2_v14-1.pdf

 

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About AB

Crossfit Coach

Posted on March 3, 2017, in WOD. Bookmark the permalink. Leave a comment.

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