Open Road

Nov 17th, 2021

Category: Uncategorized

Open Road

Rielly

INDOORS

Warm Up
6 Rounds
20s Work|10s Rest
Bike – Increasing Intensity

-1 Min Rest-

6 Rounds
20s Work|10s Rest
Alternating
-Single Leg V Ups
-Muscle Cleans and Strict Press

*Rd 1 – High hang, Rd 2 – Mid Hang, Rd 3 – Mid Shin

Mobility
Shoulder Rolling
Banded shoulder Stretch

Strength
E2MOM14
Clean and Jerk
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 1 Rep
6. 1 Rep
7. 1 Rep

WOD
20|14 Calorie Bike
30 Hang Power Cleans 155|105
20|14 Calorie Bike
40 Toes to Bar
20|14 Calorie Bike

Schwinn Bike = 30|21

Level 2 – 20 TTB + 20 Sit-ups
Level 1- 40 Sit-ups
ADV- Move Faster

Extra Work
4 Legless Rope Climbs
40 Pistols
40 DB Snatches 50|35

3 Legless Rope Climbs
30 Pistols
30 DB Snatches

2 Legless Rope Climbs
20 Pistols
20 DB Snatches

1 Legless Rope Climb
10 Pistols
10 DB Snatches

WOD CREDIT: CrossFit Affiliate Programming

Legless Rope Climb Scaling Options –
1. Climb as high as you can without your legs and then finish with your legs.
2. Use your legs the entire time.
3. Sub 4 Strict Pull ups for each Rope Climb