WORKOUT for Saturday 2/12/2022
We’ll be practicing our two heats on Saturdays starting today! You’ll judge/count for a partner then it’ll be your turn. Take the Online Judges Course to better your knowledge and to prepare for The Open.
#11point1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 15/25/35kg
Post results to whiteboard!
CompEx for Saturday 2/12/2022
Skill Aquisition Warmup
for time:
50/70 calorie row
40 box jumps
20 bar muscle-ups
5:00 rest then
for time:
1000m row
800m run
80/100 calorie row
bicep accessory work
WATCH:
WORKOUT for Friday 2/11/2022
for time:
100 wall ball, 8/14/20lbs to 9/9/10′
80 perfectly-vertical kettlebell swing, 12/16/24kg
60 calorie row
40 burpee over kettlebell
20 bar muscle-up
Post time to whiteboard!
SKILLS for Thursday 2/10/2022 is the CLEAN
FOAM ROLLER SESSION for Thursday 2/10/2022
WORKOUT for Wednesday 2/9/2022
Establish a heavy complex of
thruster + push press + push jerk + split jerk
then
#18point1
AMRAP 20:00
18 toes-to-bar
10 DB hang clean & jerk, 20/35/50lbs
14 calorie row
Shoot for 10+ rounds. Toes-to-bar in sets of 4-6 if possible. Unbroken on DB HCJ. 1200 cal/hr row? Same pace all rounds.
Post score to whiteboard!
READ: Why I Do The Open (Pt 1) – Foundation CrossFit
SKILLS for Tuesday 2/8/2022 is the DEADLIFT
CONDITIONING for Tuesday 2/8/2022
Robyn S, early morning CompEx coach
To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂
Ron H, afternoon/evening coach
Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.
WORKOUT for Monday 2/7/2022
tabata intervals of each:
– pushups
– situps
– front squats, 20/29/43kg
– slam ball, 10/20/30lbs
– medicine ball clean, 8/14/20lbs
– bicycle kicks
– flutter kicks
1:00 rests between each exercise. Post results to whiteboard!
WATCH:
