CF Open 2019: WEEK 6, DAY 5

CLICK HERE to watch our first thoughts and strategies video

Warm-up and Primers for Open Workout

Warm-up and Primers for Open workout
3:00-5:00 Bike, Row or Skierg

Inchworm w/Downdog x5
Spiderman Lunge x10 /Side

I’s, Y’s, T’s w/Light Plates x10 /each*
*each rep performed with hip hinge in staggered
stance or single leg variation

2 sets
5 Single Arm Split Squat to Press/Side
0:10-0:15 Handstand Hold
0:10-0:15 Headstand Hold
Rest 0:30-1:00

2 sets
15ft. Weighted Walking Lunge- Left
15ft Weighted Walking Lunge- Right
8 Step-ups*
8 Push-Ups
10-15ft. Handstand Walk

*Practice different techniques holding dumbbell for step-ups. Go with what is most comfortable for you!

3 Sets at Increasing Effort of:
1:00 on Bike @70-80% Effort
25ft. Unweighted Walking Lunge
3-5 Strict HSPU


Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge, 50/35 lbs
50 dumbbell box step-ups, 24/20″
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

*Please reference for specific movement standards


Click here for full programming