A.
Warm-Up:
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Banded Hip Opener
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Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
C.
Two sets of:
Run 5 Minutes
Jog 4 Minutes
D.
Cool Down
15-20 minutes of static stretching (Focus on Hips, Low Back, Calves)
Hi Nichole, What needs to be in the video when taping the Open workouts? I haven’t found anything in the rule book about: saying your name, showing weights used , timer, etc.
Thank you!
Here is a link to the rulebook that explains it: https://s3.amazonaws.com/crossfitpubliccontent/2017CrossFitGames_Rulebook5.pdf
They will also specify when the workout is released.
Thanks Nichole!!!!
AB:
62 RPM/5min, 45 RPM/4 min, 63 RPM/5min, 46 RPM/4min
And stretched
How about a rowing option?
Morning Edward! Go REAL EASY today so a go at 75% on the erg for 4 minutes and then 3 minutes at a conversational pace for two sets. Just get that blood circulating.