CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
Warm-Up
3 sets
15/12 Cal row
10/10 Cossack Squat
20 Banded Face Pulls
15 V-ups
Deadlift (6 sets of 4 reps @ 65-75% or RPE 6-7
*Rest 2:00 between sets
RPE 6: Could do 4 more repetitions.
RPE 7: Could do 3 more repetitions.
)
Metcon (Time)
Rx
6 sets
15/11 Cal Row
12 C2B Pull-ups (Rx+ 6 Bar Muscle-ups)
8 Burpee Box Jump Overs (24/20)
*Rest 1:00 between rounds
*All sets looking to be completed around 2:00-2:30
Scaled
6 sets
12/9 Cal Row
12 Banded Pull-ups/Ring Rows
6 Burpee Step-ups/Normal Burpees
*Rest 1:00 Between Rounds
*All sets looking to be completed around 2:00-2:30
Optional Accessory (Time)
3 sets
0:40 Front Plank
30 Russian Twists w/ light DB
*Rest 1:00 between sets
Optional Post Class Recovery (Checkmark)
1:00 on each side
Superior Trap Smash
Place ball between your neck and top of your shoulder
Lift butt off the ground
Massage in small, slow and controlled circles
Medial Trap Smash
Place ball between your spine and shoulder blade
Wide arm flexion/extension movements
Specific Lower Back Roll
Place roller on your lumbar region
Keep feet flat on the ground with torso turned to one side
Maintain a rhythmic rate of 50 movements per minute
Quad Roll
Glute Roll
