Registration for the 2016 CrossFit Games Open begins today! We’ll share more info about the Open on this blog soon, including what it is, why we do it, thoughts from CFIL members who participated last year, and logistics of how we will be running it for the 2nd year as a gym community. It will be lots of fun and we hope everyone will choose to participate!
General info about the Open can be found on the Games site here. Registration ($10) can be done by going to games.crossfit.com. Be sure to choose CrossFit Inner Loop as your affiliate when you sign up!
Single Arm Dumbbell Push Press (5 reps each arm, EMOM for 10 mins)
Sets 1-3: build to working weight
Sets 4-10: all at same weight (as challenging as possible with good form)
Squat Clean review and ~5-10 minutes to build to a moderately heavy weight for the workout. Use same weight for all sets. [Suggested guideline: ~60-65% of 1RM Front Squat or ~70-75% of 1RM Clean]
EMOM for 10 minutes:
3 Squat Cleans (Rx: 185/125) + 3 Lateral Jump Burpees
Record weight used.