A) Press 3, 2, 1, 1; rest 2-3 min – build to a 1RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (2/6)
+
10 min AMRAP @ open pace:
– 5 deadlifts (115/75)
– 10 shoulder to overhead
– 15 box jumps (24/20”)
*weight should be easily reppable and shouldn’t slow anyone down for the first couple sets
* 115/75 might be doable for most people but to stay aerobic they might should go to 95/65, only advanced at rx’d weight
A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
+
3 sets at 80, 90, and 100%:
– 400 m run
– 20 KB snatches (53/35) – 10/side
– 20 box jump – step down (24/20”)
– 20 wallballs (20/14)
R5ishM
+
Coach’s choice midline stability if time permits
A1) RDL @3211; 8-12×3; rest 30 sec
A2) ring pushups @20X1; amrap(-2); 3 sets; rest 90 sec
B1) DB row @31X0; 8-12×3; rest 30 sec btw arms; rest 30 sec
B2) DB press (single arm) @3111; 8-12×3; rest 90 sec
+
8 min amrap @open pace:
3 Shoulder to overhead (95/65)
3 CTB chin up
6 S2OH
6 CTB chin up
9,9,
12,12
etc…..
A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M
+
2 rounds all out push the pace:
– 250m row
– 15 KB swings 70/44
– 25 burpees
– 15 KB swings
– 250m row
rest 10 min (actively – work on recovery/mobility)
+
Coach’s choice midline stability work if time permits.
– compare to 1/27
Function
A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec
Performance
A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec
*Heavier than 2/2
Everyone
B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min
or negatives with 5-6 seconds descending
C1) Seated Arnold press 3×8-10; rest 30 seconds
C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)
C3) 5 tough standing broad jumps; rest 90 sec x 3
*Compare to 1/31 & 2/2
The 2014 CrossFit Open is just a few weeks away. What does it mean to be part of the Open? The Open is composed of 5 workouts set over 5 weeks. You will have 5 days to complete each workout and send in your results under our Gym’s profile. The Open is for those of you ready and willing to test their fitness against others across the globe. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. Athletes will have from Thursday evening until Monday evening to do the workout and submit their scores.
It is recommended that only athletes comfortable with RX weights and movements sign up. There will be a chance every week for our entire community to experience each workout as it will be part of our normal programming. There will be scaling options of course! On the fence about signing up? Ask a coach to see if it is right for you.
The workouts will be on each Friday at the gym. The 6:30pm class will be put on hold for these 5 weeks as this time will give those athletes who’ve signed up for the Open a chance to complete the workout with a judge. If you are not interested in officially signing up please plan on attending and supporting those athletes who are. Please come and hang out, judge, cheer and make the atmosphere all around awesome for those competing.
Interested? Sign up HERE.
A) Squat clean cluster 2.2.2×3; rest 15 sec/2-3 min (TnG)
Function
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last time)
B2) 25 quick abmat sit-ups (legs straight) x3; rest 60 sec
Performance
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last week)
B2) 10-15 T2B AFAP x3; rest 60 sec
Everyone
C) Row 500 m @95%
– rest 4 min x 3
*keep same average pace on rows
*Do at least 10 T2B, if UB then do 10-15 but no more than 15
*record times for each row and SC weight
A) Press 5-3-3; rest 2-3 min – build to a 3RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (1/23)
+
12-9-6-3 reps for time
– Clean and Jerk 135/95
– Burpee
*10 min cut-off