Tuesday night’s class was hit with a three parter, starting off with some explosive work.
Part 1: 5 Seated Box Jumps & 5 Wall Ball for Height
Yes, you read that correctly, wall ball for height! Taking advantage of the gym’s super high ceilings, use a lighter than usual ball, and see how high you could get your wall balls. This was paired with one of CFDC’s go-to explosive exercises, seated box jumps.
Part 2: Press/Push Press/Push Jerk 2 x 2 x 2 x 1 x 1 x 1
The mode of press was slightly dependent on comfort and experience, but the aim was the same = work up to heavy, max effort singles.
Part 3: Met-Con of Your Choice (with only two options given)
Sub hanging raised-leg holds for sit-ups if your 8 months pregnant or more!
Great work everyone. The second workout for the Qualifiers has been posted – check it out:
CrossFit Games Open Qualifier Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/100 pound (m/w)
15 Box jumps, 24″/20″ box (m/w)