SATURDAY, APRIL 27TH
Performance Warm-up
10 easy mins on air bike
3 easy rounds of:
5 broad jumps
30 second plank on elbows
10 goblet squats
Stretch out your wrists
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Strength
Deadlifts
11 at 60%
9 at 70%
7 at 80%
5 at 85%
*ONLY use these percentages if you did this last week. If not, go back to last weeks deadlifting and use those percentages.
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Performance Notes
Welcome to an Open workout from 2011. This workout is going to feel LONG, so pace it from the start and try to figure out where you can relax without spending too much time not getting reps. An example of this is doing singles on the cleans and letting yourself relax as the bar is dropping.
Performance
CrossFit Open 11.5
20 min AMRAP (as many rounds as possible):
5 power cleans at 145/105
10 toes to bar
15 wall balls at 20/14
Scaled Performance
CrossFit Open 11.5
20 min AMRAP (as many rounds as possible):
5 power cleans at 95/65
10 knees to hips OR sit ups
15 wall balls at 14/10
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Optional Conditioning
1 hour cardio of your choice (nice and easy)
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Fitness Notes
Get ready because this workout is going to feel very LONG. Try to think about your breathing from the start, and get into a good pace with the workout. The strategy is to keep your transitions short, and get a great workout!
Fitness Warm-up
10 easy mins jog or other cardio
3 easy rounds of:
5 broad jumps
30 second plank on elbows
10 air squats
Stretch out any tight muscles
Fitness (bodyweight)
20 min AMRAP (as many rounds as possible):
5 burpees
10 v ups
15 squat jumps
Scaled Fitness
15 min AMRAP (as many rounds as possible):
5 burpees
10 sit ups
15 air squats
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Kettlebell/Dumbbell
CrossFit Open 11.5
20 min AMRAP (as many rounds as possible):
5 power cleans with 2 50/35 KB/DB’s OR 1 70/53 DB/KB each arm
10 v ups
15 goblet squats at 50/35