FrictionCrossFit – CrossFit

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QOD

Prediction for the Open workout?

Warm-up

1:00 Plank

+

3 sets:

10 Glute Bridge

5/side Back Scale Hinge

5 Ring/Box Dip

+

1:00/side Ring SH Ext

10/side Softball Hamstring Smash

Deadlift (4×8 Deadlift up to 70%)

12/side Fire Hydrant after each set

15:00 cap

The Principle (Time)

Competitive:

FT:

10 Deadlift @ 405/275#*

10 Strict Ring Muscle Up

Accumulate 1:00 L-sit

cap 10:00

*deadlift should be 80-85% of max

Recreational:

FT:

10 Deadlift @ 315/205#*

5 Ring/Bar Muscle Up

Accumulate 1:00 Chair sit

cap 10:00

Lifestyle:

FT:

10 Deadlift @ 155/105#*

10 Ring Dip Negatives (:05)

Accumulate 1:00 Box Chair Sit

cap 10:00

Stimulus: Heavy and high skill, choose an option that’s challenging but doable. You should be close to the cap but able to finish!

MC

Rent

10/side T-spine Rollout

1:00/side Couch Stretch