Let's Bring it Home!
It's hard to believe that we're already at week 3 of the 2022 CrossFit Open! The weeks seem to have flown by for sure, and we've been given a real classic dose of CrossFit to finish it off.
This last workout will require equal parts of strength and skill with the conditioning to carry you through under the 12 minute time cap. The scaled workout is a great test also, with increasing demands as the rounds progress. Resist the temptation (just like last week) to race out of the gates because although this looks a bit like "Fran", this workout gets harder as you go, whereas Fran drops reps!
Here are some important notes for tomorrow evening:
As mentioned previously, we'll be running pre-registered heats instead of classes. Please sign up through Push Press as you would for a regular class and be ready to judge the paired heat that you sign up alongside.
SHOW UP PRIOR TO THE TIME SHOWN. The time listed is the actual start time of the heat, so show up about 20 minutes prior to that time to make sure you figure out the lay of the land and get a solid warm up in.
Within each sign up time, there will be two heats, and you will flip flop judging and competing. The second heat in each group will have 12 minutes to warm up for their workout, so if that is you, stay moving and stretching as you're judging and WEAR WARM CLOTHES to keep your joints and muscles loose.
Food and drinks will become available around 6pm, with CASH ONLY please. We will sort out an appropriate layout for them, and please be mindful that people will be throwing down around you!
Squat depth on thrusters will be a key component to watch. Many people do not achieve proper depth (hip crease below knee) so please keep them honest here.
Each thruster rep must be locked out overhead, not out in front. Straight elbows and hands above the back of the head is key.
For pullups, we need chin CLEARLY over the bar for jumping and regular, and the some part of the TORSO below the collarbone much touch the bar for chest to bars to count. This means that contacting the upper arm / shoulder does not count as a rep.
Double unders can be tricky, but just focusing on counting the jumps and you should be okay.
For all reps, please count LOUDLY for your athlete, it will be a pretty exciting atmosphere, so count more loudly than normal to make sure your athlete knows where they are.
The indoor mask mandate has been lifted! So this means it is your CHOICE if you want to wear a mask or not. There will be more people in the gym than usual, so please still be sensible about observing people's personal space. Cheering from outside and also eating outside are viable options if the weather cooperates. This is a great step forward towards our "normal" but please stay vigilant as we transition out of the mandates.
TRAINING FRIDAY SATURDAY
OPEN WOD 22.3!
WARM UP (IN REGULAR CLASSES)
Bike 3-5 min rotating through 30s arms, 30s legs, 30s both
then 3 rounds of
Pole squats with pause at bottom x 5 (push knees forwards, stretch ankles)
Front rack stretch (coaches choice)
For time: 21 Pull-ups 42 Double Unders 21 Thrusters, 95/65 lbs 18 Chest-to-bar Pull-ups 36 Double Unders 18 Thrusters, 115/75 lbs 15 Bar Muscle-ups 30 Double Unders 15 Thrusters, 135/85 lbs Time cap: 12 mins
For time: 21 Jumping Pull-ups 42 Single Unders 21 Thrusters, 65/45 lbs 18 Pull-ups 36 Single Unders 18 Thrusters, 85/55 lbs 15 Chest-to-bar Pull-ups 30 Single Unders 15 Thrusters, 105/65 lbs Time caps: 12 mins