CF Open 14.1
As many reps as possible in 10 minutes
30 Double Unders 15 Power Snatches (75/55)
This one's a doozy! Well, all of the Open workouts generally are. To help prepare, here are some areas I would focus on during warm up. Just ask a coach if you need advice on some drills that will hit the areas listed below.
Hamstrings: Tight hamstrings = blown up back. Make sure and start with some good foam rolling and then lots of dynamic drills to get them nice and loosened up.
Upper Back: Hammer at the T-Spine by arching along a PVC pipe. The more upper back mobility, the less hyperextension your lumbar will get when placing the bar overhead.
Teres / Lats: These are those super fun muscles near the under side of your armpit that seem to always be tender. When these are tight, extending your arms overhead becomes a lot tougher which will cause shoulder fatigue much faster. Spend some time with a lacrosse ball tacking down tight areas. Once you find a gnarly spot, apply pressure and reach your arm straight overhead to extend the muscle.
Due to the CrossFit Open, we will not have our evening classes on Fridays.