Denise (6 AM-er) dropped into Reebok Crossfit Lifespark in Dubai. How awesome is that??

Traveling during the Open? – Find the closest CF gym to you, call them 24 hours in advance and ask if you can get scored for the Open. Happens all the time and most gyms are happy to have you.

Home page update – Hopefully, by now you’ve noticed some updates on our home page. It looks the best on a old school computer IMHO. The biggest change is the new addition of our MVMNT T-shirt shop!! We’ve gone digital. Order the exact color and size you want. New designs will be added often. All of the garments are the same high quality shirts we prefer to order for ourselves. No Hanes Beefy tees here. Only tri-blend and 50/50 to make you look damn good when you’re going hard on the platform. **Some shirts will even look great out on the town on Saturday nights.**

17.1 Live Announcement – Only two days away. Come to the gym Thursday night to see the announcement and watch two of our own battle it out at 8 pm. It’s better together. I promise.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill

5-10 Minutes

Levels 2-4

Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1

10 Turkish Getups (5 per side, alternating)
then go right into the Strength work.

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1

6-8 Sets

5 Double Kettlebell Squats
8 Jump Squats (no weight)
5 Hanging Knee Tuck (1 second hold at the top)
30 second Reverse Tabletop
Rest 1 minute

Conditioning

“Boogie-Woogie”

10 Minutes EMOM – switch exercises every minute

Levels 3/4

AMRAP Touch and Go/Unbroken Snatches
AMRAP Double Unders

L3/4 – 75/55

Touch and go means you keep hold of the bar the entire time, cycling through the reps without stopping. If you drop the bar from overhead or let it go at the bottom, your set is terminated. Every other minute you get one set of unbroken snatches. At the top of the next minute, get as many double unders as you can in 60 seconds (or less if you want to get set up for the snatch before the start of the following minute).

Level 0-2

AMRAP Jump Rope
AMRAP Burpees

L2 – aim for 125+ single unders per minute, and 15+ burpees
L1 – aim for 120 single unders and 10 burpees
L0 – try to find a steady pace on the jump rope with as few mistakes as possible, and get at least 5 burpees per minute