[creativ_alertbox icon=”” colour=”red” custom_colour=””]CrossFit Open workout 17.1 will be announced today! If you would like to participate don’t forget to sign up at http://games.crossfit.com. Choose CrossFit Davis as your affiliate and team. We will be judging the workout Saturday at 10:30AM for anyone that is signed up and wants to participate![/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes

30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups

Workout notes: This workout starts with a large number of overhead walking lunge steps.  The OHWL requires good shoulder mobility and strength in order to hold the weight over your head with what is essentially a narrow grip. Focus on pressing up overhead and keeping the elbows extended so the plate is in a strong position overhead.  If you find that you don’t quite have the mobility yet you can always carry the plate at your chest rather than overhead.  From the OHWL you move to the run.  Your legs will be a little fatigued from the lunges but don’t be tempted to use the entire run as recovery.  You’ll be in place for 50 sit-ups where you should be able to bring your heart rate down while you work through that set.