Are you signed up for the OPEN?





Hey Team,


The 2022 CrossFit Open kicks off Thursday February 24th... which is coming up super quickly!


Why should you sign up? Well...


  1. We'll be doing the workouts in class on Fridays and Saturdays anyways

  2. If you pay the (small) registration fee, you'll be part of a worldwide fitness movement... and it will keep you accountable

  3. You can participate in our Intramural Open and earn points for your team for wearing your colors, your wod scores, or hitting PR's!

  4. You'll have a record of your fitness year to year that is so fun to look back on.

So I guess there are a lot LESS reasons to not sign up!


Just head on over to games.crossfit.com and get it done :)


Cam



 


TRAINING MONDAY TUESDAY



WARM UP: 3 X


10 light russian kbs

10 cossack squats

5/side kb press

5 vertical hops (not max height jumps)



SKILL: CLEAN AND JERK

3-3-3-2-2-2-1-1 E2M


Build steadily, if feeling good aim for a solid "heavy single" by the end. Some of you may hit new PR's on this if your strength is improving quickly.


Aim to do squat clean and jerk.


If you are not feeling great on the early sets, simply focus on hitting good clean reps with an emphasis on one or two technical cues.


WOD:


*COACHES MAY ADJUST TO 4 ROUNDS IF TIME IS A CONSTRAINT*


5 rounds, each round for time, of:

20 Wall Balls

16 Dumbbell Hang Power Snatches, 50/35 lbs

12/9 Assault Bike Calories


REST 2 MINUTES IN BETWEEN ROUNDS


Work on being as efficient as possible on each movement, using faster or slower transitions between movements to help adjust your pace, and finishing strong on the bike each round.


FG3: scale db snatch

FG2: scale wallball and DB as needed

FG1: scale workout as needed


CP1: 30 WB, 20 snatches, 16/12 cals

CP2: Rx reps but heavy wallball and db 40/60