WORKOUT for Wednesday 2/16/2022
CGO 12.1
7:00 max target burpees
Recover 10:00+
CGO 11.3+
7:00 max reps of
– squat clean, 30/45/70kg
– jerk, 30/45/70kg
Can cluster if you’d like. Must complete one clean before one jerk then repeat for as long as possible. Post time
READ: The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – MCU
Nathan M, evening/weekend coach
The Open is about celebrating fitness and having a benchmark to look back on 6 weeks, 6 months, or 6 years later. Its a great way to see where your fitness is at, how your skills have improved, but also what you need to continue working on. Besides all that, it’s fun to have some friendly competition! That not only includes seeing where you stack up on the world-wide leaderboard, but also pushing yourself against your friends and fellow athletes in the gym.
Maia K, assistant coach
I was terrified going into my first open. I didn’t really know what I was signing up for, new to CrossFit, and was so nervous. I went out way too hot in the first workout (CGO 17.1), blew up my back, ate shit on a box jump, didn’t finish the workout after two attempts, and nearly quit right there and then. It was an embarrassing, spectacular failure.
I learned a lot in that first Open. Like “BREATHE!”
I’ve done every Open since then, and will sign up in ’22 because I learn something new each time. Seeing how other athletes tackle a problem… cheering on swolemates as they try something for the first time… It’s fun to part of something bigger. And at the end I’m jazzed to work on all the things I couldn’t do well. Looking at you, strict HSPU.
SKILLS for Tuesday 2/15/2022 covers the PRESS and JERK
CONDITIONING for Tuesday 2/15/2022
Join us for YOGA with IVAN.MVMT at 10am on Zoom.
RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 2/13/2022
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
