We begin the second week of The Open with Workout 20.2 dropping this Friday!

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Monday 10/14

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows

Station 2: 10/side straight arm banded twists @ 2111 tempo 

 

B) For time:

– 600m run

– 15 strict pull-ups

– 20 box jumps step-ups

– 400m run

– 12 strict pull-ups

– 15 box jumps step-ups

– 200m run

– 9 strict pull-ups

– 10 box jumps step-ups

 

Performance

A) E2MOM x 8 sets:

– hang snatch + snatch

*Catch the hang snatch in full squat if able.

 

B) For time:

– 800m run

– 20 pull-ups

– 20 box jumps + step down (24/20”)

– 600m run

– 15 pull-ups

– 15 box jumps + step down

– 400m run

– 10 pull-ups

– 10 box jumps + step down

 

Tuesday 10/15

Fitness

A) E3M x 4 sets:

– 12 alternating cossack squats

– 8/side DB single arm strict presses

– 10 banded pull aparts (switch between prone and supine)

 

B) B) E3MOM x 4-6 sets:

– 10/7 cal row

– 8 DB thrusters

– 6 ring rows

– 4 burpees

 

Performance

A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%

Sets 2-4: 8 back squats @ 66%

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 8 double KB thrusters (35/25s)

– 4 burpee pull-ups

 

Wednesday 10/16

Fitness

A) E3M x 4 sets – bench press

– 8 bench press (building)

– 8 supinated bent over BB/DB rows

 

B) EMOM x 20-30 min

– 4 hanging knee raises

– 6 push-ups 

– 8 KB swings

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 68-72%

Sets 2-4: 8 @ 66%

*After every set perform 8 supinated bent over BB/DB rows after each set. 

 

B) EMOM x 20-30 min

– 4 toes to bar

– 6 HR push-ups 

– 8 KB swings (53/35)

 

Thursday 10/17

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows

Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression

 

B) E3M x 4-7 sets:

– 200m run or 200m row

– 8 DB hang power cleans 

– 30 single unders (sub 30 lateral hops)

 

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 front squat + 1 split jerk  

*Build from 65-90%. 

 

B) E3M x 4-7 sets:

– 200m run

– 5 TnG power cleans (135/95)

– 30 double unders

 

*RX+ use 155/105 but keep TnG.

 

Friday 10/18

Fitness & Performance

CrossFit Open Workout 20.2

(Announced Thursday evenings at 7:00pm)

 

Saturday 10/19

Fitness

TBA

 

Performance

TBA

 

Sunday 10/20

8am Endurance

10-12pm Open Gym

The 2020 CrossFit Open begins this week! What does that mean? Simply put, the Open comes around once a year (usually) and is comprised of 5 workouts spread out over 5 weeks that people from around the world all do together. Workouts are released on Thursday evenings at 7pm Central time and must be completed by Monday evenings at 7pm.

We’ll be doing the workouts each week in class on Fridays. If you want to make it official and compare yourself to others in our city, state, country and globally, you’ll have to sign up HERE under our gym. If you sign up officially, complete each workout and submit your score every week, you’ll be entered into a drawing to win something special!

There will be multiple scaled versions of each workout so everyone can participate! We hope to see you in class on Fridays taking on each WOD. If you can’t make class times there will be open gym times on Saturdays and Sundays at 10am!

Let’s do it!

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Monday 10/7 

A) E4M x 3 sets:

– 16 alternating DB/KB weighted step-ups

– 10 DB curl and presses

– 10 bent over reverse laterals

 

B) 15 min AMRAP:

– 15 cal row

– 12 abmat sit-ups

– 9 abmat sit-ups

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%

Sets 2&3: 10 back squats @ 66%

B) CrossFit Games Workout 19.1

15 min AMRAP:

– 19 wallballs

– 19 cal row

 

Tuesday 10/8 

Fitness

A) E4M x 4 sets – Spoto bench press

– 10 DB bench press @ 65%

– 10 ring rows

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 10/7 push-ups

 

Performance

A) E4M x 4 sets

– 10 spoto bench press @ 65%

– 5-10 strict ring pull-ups

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 10/7 HR push ups

*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups

 

Wednesday 10/9 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows

Station 2: 10 supine medball curls + 30 seconds of flutter kicks

 

B) 7 min AMRAP:

– 1 DB hang clean + push press

– 1 hanging knee raise

*Increase by 1 rep each round.

 

Performance

A) E2MOM x 8 sets:

– 1 pause clean (@ knee) + 1 clean + 1 jerk

 

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean & jerk (135/95)

– 3 toes to bar

*Increase by 3 reps each round

 

Fitness & Performance

C) 3 sets for quality

– 12-15 overhead BB/DB tricep extensions

– 12-15 ring bicep curls

 

Thursday 10/10 – conditioning

Fitness

E8MOM x 4-5 sets

– 400m row

– 20 RKB swings 

– 16 lunges (weighted if able) 

– 12 strict pull-ups

– 50 single unders (sub 40 lateral line hops)

 

*Switch up the order every set.

 

Performance

E8MOM x 4-5 sets

– 500/400m row

– 20 RKB swings (53/35)

– 15 pull-ups 

– 10 front rack reverse lunges (115/75)

– 40 double unders

 

*Switch up the order every set.

 

Friday 10/11

Fitness & Performance

CrossFit Open Workout 20.1

(Announced Thursday evening at 7:00pm)
Saturday 10/12

Fitness

TBA

Performance

TBA

 

Sunday 10/13

8am Endurance

10-12pm Open Gym