Monday, 2/9
February 9, 2015The 2015 CrossFit Games Open at CrossFit DC – Part 1
February 10, 2015
Warm-Up
3 Rounds of
15 Band Good Mornings
12 Supine Scorpion
15 Squats
12 Spider Lunges
then,
1 Minute Single Leg Flexion with External rotation/ side
Strength – Box Squat (30 min)
1 x 5 w/ bar
1 x 5 @ 35%
1 x 3 @ 50%
2 x 3 @ 65%
3 x 2 @ 75%
2 x 3 @ 65%
Met-Con
EMOM 10min (5 rounds each)
A) 12 KB Goblet Squats
B) 4 V-Up Complex
0 Comments
I think Kenna determined we did our 65% at 93# and our 75% at 103#? These felt very doable with my “sumo” box squat stance.
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Goblet squats with 20#, trying to not let my hips shift with moderate volume workouts like this one. It went downhill toward the end but I think I’m getting better.
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Lastly, I want to know who suggested/invented the V-up complex and have a talk with him or her.