General Warm-up #1 Then…, Clean Warm-up Then…, EMOM x 10 3-Position (Based On Clean) Pwr Clean (Floor/Blw Kn/Cycle Abv) – Work btw 70% & 80% Then…, 12 Min Cap Front Squat – 75% x 6r; 80% x 4r x 4s Then…, Positional Awareness Drill Split Jerk Bhd Barbell Press – 3 x 5 Then…, JWTH EMOM x 10 Min A1>10 Plyo Push-ups A2>10 K2E B>5 Split Jerks (Choice: Bhd or Frack) – 65% (Of Jerk) Then…, Gymnasty Skill Practice Handstand Walk Ring Muscle Ups, etc! Then…, Extra Credit…, Lower Orientation Banded Rotations – 2 x 20E/S Higher Orientation Banded Rotations – 2 x 20E/S Plank Hold – 4 x :30 GHR – 4 x 15 Stretch Register for the 2016 CrossFit Open HERE Today we encourage you to register for the 2016 CrossFit Open. We are going to explain why you should register. First, as of last year, the Open includes both Rx’d and Scaled divisions, so don’t fret if you don’t have Muscle-Ups yet. Second, registering for the Open is good for the whole CFG community. We usually have one of the biggest Open teams in Queens, and we’d love to have an even bigger team this year. Even if you do only one rep for one of the WODs, it won’t bring the team down. The And third, What if you’re not naturally competitive because you were always large for your age and thus a big, slow target in dodgeball? To answer this last question ………. Bottom Line: Competing gives you perspective. Getting out of your comfort zone can make you realize that what you thought was impossible is indeed attainable. Competitions can be stressful, nerve-wracking and, at times, disappointing. But they are also quite memorable, incredibly gratifying, and can be excellent learning opportunities. We test ourselves day in, day out at CFG. There are metrics to be recorded for sure, and you should be tracking them regularly (like this weeks 1RM test). I encourage you all, however, to step outside of your comfort zone once in a while and and test your performance. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some fitness fun. At the very least you’ll have learned something about yourself. If anyone is interested in competing, seeing where you’re at, and having fun in the process, The Open is a great way to get your feet wet. Sign up. Challenge yourself. Surprise yourself. Talk to me if you’re at all hesitant.