150306-07 CrossFit 15.2 Information

Athletes,

As with last workout. Competitors will be at the gym later today 1630-UTC and tomorrow (Saturday) at 1000-UTC. Please arrive at 1000 to get your athletes brief and put yourself into a heat. Special attention will be given to those who message me about time issues. As with that last workout if you have a special circumstance that does not allow you to get to the gym during these times let us know!

CrossFit Open Workout 15.2 is here:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Coaches Notes
The Overhead squat is going to be an issue for some of you. Get in the gym early and mobilize your hip and shoulder girdle. Even you guys that have mobility in these areas should lacrosse ball it up! You can do your first rep as a snatch. Or you can power snatch it. Or you can clean it, put it to your back and jerk it from behind the neck. I would recommend snatching if you have the mechanic down. Even if you are mediocre at snatching this will save you time as well as put some speed on your movement!

You will have to stand completely. This may be an issue for some. Remember “turn your butt on”!

***The closer you can put your hands on the bar the easier the OHS will be.

If you have to use Oly shoes to get ROM then do so. Otherwise don’t. You will need as much assistance on the pullup bar as possible!
The C2B pullup is a very hard movement and once you lose them they are gone. Break them up from the get go. Just like the T2B on 15.1. Try to not reach for the bar with your chest. The only difference between C2B and kipping pull-ups is when you pull. Pull a little later and keep your body rigid as you rise. Another thing that will help is hand placement. If you can get a slight over grip on the bar you will be able to pull to the bar easier!

Use some type of hand protection! Gymnastics wraps, gloves, tape etc.

Jared – FTCF

2015Open

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