Are you signed up for the OPEN?
The 2022 CrossFit Open kicks off Thursday February 24th... which is coming up super quickly!
Why should you sign up? Well...
We'll be doing the workouts in class on Fridays and Saturdays anyways
If you pay the (small) registration fee, you'll be part of a worldwide fitness movement... and it will keep you accountable
You can participate in our Intramural Open and earn points for your team for wearing your colors, your wod scores, or hitting PR's!
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 :)
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
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.
*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