The Open is Coming... Get Excited!!

Hey team,


The CrossFit Open is on it's way and (hopefully) not even a pandemic can stop it! Set to start on March 11 and run for three weeks, it is your chance to be part of a global crossfit phenomenon.


There really is nothing like the Open in the world of fitness or sport... it's a chance for hundreds of thousands of people to come together, do the same challenges, and encourage each other to hit their best efforts.


The CrossFit Games just put out a short video that really showcases what the Open is all about... which is that anyone can do it, and it's about the shared experience! Yes, there will be "firebreathers" crushing heavy weights and muscle ups, but there will also be people lifting lighter weights, doing jumping pullups, and working just as hard.


Want to register? It's easy and you can be part of our Vic City team. Go to games.crossfit.com , click on SIGN UP, and select your affiliate (CrossFit Vic City). Then you're good to go! The more people on our team, the better, as it builds excitement and energy for everyone.


See you on the leaderboard!


Cam




TRAINING FRIDAY SATURDAY


WARM UP



STRENGTH: DEADLIFT - 6 X 4 E2M


Build as you go to a heavy 4



SKILL: Alternating EMOM


Every 1 min for 10 mins, alternating between:

14 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

12 Pull-ups


Adjust DB weight and pullup difficulty to your ability. Can go to CTB pullups at the same or more reps if that's in your wheelhouse!


CONDITIONING: ASSAULT BIKE INTERVALS


20 secs of work followed by 40 secs of rest for 10 intervals.


Keep an eye on your Watts or RPMs as you go, aim to hold steady high efforts across all 10 intervals.