150810 Monday – CrossFit Open 11.1 Cut in Half

Jamie Lee KettleBell Squat

Saturday, August 15th 9:30am-10:30am

Accessor-cise is a class based on the foundation of strength training and exercise – Accessory work!

This class will be one hour long. You will start out with a lift; squat, deadlift or snatch.  After the strength lift, you will cover small exercises to help strengthen core, stability, and attack weaker muscles.  With all the accessory exercises, you will be able to build a strong foundation and continue to strength train in a healthy, well rounded way.

This class is not just for “competitive athletes”. Any member who is looking to increase their strength without doing only lifting is encouraged to come.


Skill Practice Warm Up: None.

Strength: Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Hip Extensions and/or Glute Ham Raises

Metabolic Conditioning: CrossFit Open 11.1 Cut in Half – As many rounds as possible in 5 minutes.

30 double Unders * (Athletic: 15, Health: 60 single unders)

15 power snatches (Performance: 75lbs, Athletic*: 53lbs, Health: 35lb kb swings)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds.  Scale up: Do the 10 min version (the original 11.1 workout).

Log your results online by clicking here.

Compare to: 2014 – 01 – 27

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Go a little narrower with your hands on the snatches.  Then you won’t have to bend over as far to get the plates to touch the floor.  Try to avoid a pressing out the barbell at the top of the snatch (until later when you get tired).  Pressing out makes your shoulders much more fatigued for the double unders.

Optional ‘Cash Out’: Finish the full 10 minute version of 11.1

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