THE FOLLOWING IS INFO FOR THE NEXT 5 WEEKS of THE CROSSFIT OPEN (February 23 – March 27)
The Workouts will be released by CrossFit HQ on Thursday nights at 7pm. We will have a get together at the gym at this time for the announcements. It’s a come one, come all gathering and food and beverages are encouraged. 7pm class will continue as planned but in an open gym style format to be able to get a workout in. Coaches will be on hand to assist you through the workout as well.
We will not have our usual 9am community workout for the next 5 weeks. Instead, we will begin our gym wide CrosssFit Open team competition at 9am. If you would like to bring someone new to try us out, you’re still welcome to do so. We will just invite them to do a modified version of the Open workout for that week. Same goes to anyone wanting to try us out for the next 5 weeks. This is a great time to come see what our community is all about.
You will have from 7pm Thursday to 7pm Monday to complete the workout for that week and submit your scores for approval. As a reminder, YOU must submit your scores through the games.crossfit.com website. We highly encourage registered athletes to do their best to attend the Saturday WODfest, but we will accommodate at a time needed to complete the workout. We just ask that you give us a heads up instead of just showing up.
Athletes on a team, but not registered through CrossFit to submit scores:
You are highly encouraged to attend the Saturday get together. If you cannot make this time to compete with your team, you can complete the workout at any designated Open Gym time and still receive points for your team. Accommodations will not be made to complete the workout during a regular class time.
3:00 banded hip stretch
3 x 10 Windmills
-15 hollow rocks between sets
B. 4 Rounds Not for time (conversational pace)
20 KB Swings, 53/35
10:00 Foam rolling
Back Pack Stretch
3 Sets of:
5 x Plyo Pushups
10 Barbell Rows
5 tall box Jumps
B. Jerk, 1RM
-take from rack
C. OTM for 10:00
1 Legless rope climb
*scale to 1 rope climb, or assisted rope climb
Banded Pec Stretch, 3 x 1:00 each side
In a team of 2
4 rounds of:
15/10 cals on the rower
max DU’s (sub single unders)
*Goal is to beat your teammate in total number of DU’s. The faster you row, the less overall reps they can get!
50 Thrusters, 45/35
Trap/lat/hip smash w/ lacrosse ball.
3 sets of:
10 Banded Good mornings
15 Hollow Rocks
10 Ring Dips
B. Power Clean 3-3-3-2-2-2
-Add weight each set
*10/6 Cal Assault Bike, AFAP after each set
C. GH Raises, 3×10
-scale reps as needed
banded hip stretch, 3:00 each side
banded rack stretch, 2:00 each side
3 sets of:
5 front raise, strict press, reverse fly
5:00 Kip swing/pullup practice
B. OTM for 10:00
3 DB Thrusters. 55/35
20 Double Unders
100 Abs of choice
3:00 Couch Stretch. each side
REMINDER: There is NO 9am community workout today. It will be like this for the next 2 weeks due to the CrossFit Open. Instead, we will be completing the weeks Open workout. Heats START at 9am, and we encourage everyone to come early and stay as late as they can to cheer on their fellow athletes. Trying us out for the first time? Feel free to come on in and see what a great community we have and get in a good workout. Need to drop-in to complete the Open WOD? Come on in! The more the merrier. Hope to see you there!
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Rx’d Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
Banded Pull aparts x 30
10:00 HSPU Practice
3 sets of:
10 DL, light
10 wall balls
10 cal row
B. 4 sets of:
100m sled drag
3:00 couch stretch, each side