December 2, 2016

A. Warm Up

30s Of Single unders, If you trip: 7 Burpees 
ALL:
10 PVC Passes 
10 Overhead Squats
45s of alternating leg single unders, if you trip: 1 lap run
ALL: 
10 Spiderman lunges 
5-10 pushups 
20s of Double unders, if you trip: 5 Cal sprint on Assault bike
ALL: 
10 Scorpions 
10 Jumping Lunges 
Last person standing: 
Jump rope backwards, if you fail hold a plank until all people have failed. 
ALL: Begin warming up for overhead squat

B. Overhead Squat (8 x 1 @ 15X1)

EMOM x 8
Start light and build a little. Not a strength workout. Focus on good postions. 

C1. Bulgarian Split Squat (3x5 each leg @ 30x1)

If you are comfortable with this moment, add a 35-45 plate for the front foot to increase range of motion. Rest at least 30s before part C2

C2. Legless Rope Climb (3 x 2)

Start seated on the floor. If you cannot perform legless rope climbs, perform 2-3 regular and try to potnetially increase volume from last weeks work.  Start a new set every 4 minutes for 12. 

D. CrossFit Games Open 11.4

10 Minute AMRAP of:
60 Bar Facing Burpees
30 Overhead Squats 120/ 90
10 Muscle Ups

Scaled: Goblet Squats and perform regular burpees. For the muscle up: perform 2-to-1 for the reps on Ring Rows and Pushups. Your workout would look like this:

10 Minute AMRAP: 
60 Burpees 
30 Goblet Squats
20 Ring Rows 
20 Pushups