WOD for Friday, Nov 08, 2019

CrossFit Open 20.5

Workout announced Friday AM

How it works at CFCH;
– 0630, 0730, 1100 classes will do the Open workout as a class
– 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
– CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
You DO NOT have to be officially registered in the Open to attend. All welcome.
– The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

Strength 08-11-2019

1) Push Press: 3RM in 8 sets. Rest 2:00
– All sets 3 reps and building weight


2) Handstand Push-ups: 5 x 5. Rest 90s.
– Scaling Options: Deficit Strict, Strict, 1-3 pads, Pike variations.


3) DB Hammer Curls: 4 x 10. Rest 60s.

Extra Credit 08-11-2019

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

Make a note of your achievements in 'Open Gym'

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