17.5InspirationRECIPE: Cappuccino Whey Coffee Cake: MACROS: 300 Calories/12 PRO/33 CARB/14 FAT
https://www.ascentprotein.com/blogs/recipes/cappuccino-whey-coffee-cakeWarm-upWarm-upI. GENERAL WARM-UP
AMRAP X 4 MINUTES
8 Kipping Swings
10 Air Squats
II. SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
:30 Double Under Attempts
III. THRUSTER DRILLS
8 Strict Press
8 Pause In Dip Position Push Press
8 Push Press
8 Tempo ¼ Front Squats (32×1)
8 Front Squats
8 ThrustersExtended Warm-upThruster (1×3)ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 ThrusterWorkoutCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of:
9 thrusters 65# / 45#
*40 minute time capCrossFit Games Open 17.5 (Time)10 rounds for time of:
9 thrusters 95# / 65#
*40 minute time capSCALING
REPS, LOADING, VOLUME…
Thruster — Scale to a weight that athletes are able to perform 9 unbroken reps for at least the first 3-4 rounds before fatigue kicks in.
Double Under –Let’s find the correct number of reps that will allow the athlete to get enough exposure to the movement and start to build some level of proficiency.
Thruster — For athletes unable to press the bar overhead have them perform Front Squats. For athletes unable to squat have them perform Push Press
Double Under — Plate Hops or Penguin Slaps today as an adjustment to start building coordination and endurance for those individuals without Double UndersNews**UPCOMING EVENTS**
-Grab a BINGO sheet and get crackin’ in order to win a $50 Rogue card.
-THE OPEN IS LESS THAN A WEEK AWAY!!!
This year we are doing it TOTALLY different…WE ARE DOING teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week.
Get your team and get signed up here: