CrossFit Mahwah
FITNESS
 
PERFORMANCE
 
COMPETITION
GYMNASTICS
10min
10 Mins Toes to Bar work
-Shoulder Retraction(Engage/Disengage)

-Kipping-Pulling down the bar -resetting back to superman(extension) -closing hip together on Torso
EMOM 7Fit – 5 HLRPerf- 3 T2BComp – 5 T2B
10 Mins Toes to Bar work
-Shoulder Retraction(Engage/Disengage)

-Kipping-Pulling down the bar -resetting back to superman(extension) -closing hip together on Torso
EMOM 7Fit – 5 HLRPerf- 3 T2BComp – 5 T2B
ACCESSORY
10min
3 to 5 Rounds NFT
10 Banded Good Morning
4 Wall Balls
4 Calories Row
4 Push UpTake your time with each round, this will help warm you up for the WOD.
WOD
25min
WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 Hand-release push-ups

WORKOUT 16.4 Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots 20-9ft/14-9ft
55-calorie row
55 Hand Release push-ups 25/45

Open WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155
55 wall-ball shots 20-10ft/14-9ft
55-calorie row
55 handstand push-ups

Open Workout 16.4 (13 Minute AMRAP) Visit http://games.crossfit.com/workouts/the-open

Has multiple components, a high volume, heavy “Power Lift”, a “Mono-structrual” power related movement and gymnastics element.

Teens:

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Strategy- Break up each component into manageable sets (DL 7-10 UB). Set your damper to a setting that matches your Power output (Women 4-5, Men 6-7)

Very Few made it through the entire workout and got back to the Deadlift.

The “Open” workouts are considered “Benchmark” workouts. A test of your personal fitness as well as everyone in the world who has completed this workout. They are measurable and can be repeated. As you improve your fitness these Benchmarks improve. You can go to “Games.crossfit.com” and see how you measure up to others in your age and gender.

 

 

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