2/20/18

CROSSFIT OPEN
— 3 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN

 

PreClass:
Foam Roll - Upper Back, Lats, Pec Smash w/LAX Ball
Stretch - OH Banded Distraction, Wall Slides

WarmUp:
Soldier Kicks
10 Walkouts
Reach + Pull to Lunge + Twist
25 Rockers
Bear Crawl

2Rounds:
200m Run
15 Ring Rows
10 DD PushUps
:20 Upright Hold on Rings
:10 Active Bottom Hold on Rings

 

A) Strict Shoulder Press 1RM
or 5-3-3-1-1-1
3-4 min Rest BTW lifts

B) 4 RFT:

Big Lap/750m Row
10 Ring Dips
15 PushUps

2/19/18

CROSSFIT OPEN
— 4 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN
 

PreClass:
Foam Roll - Calves, Quads, IT Band
Stretch - Worlds Greatest, Knee-to-Wall

WarmUp:
1min Row
15 Leg Swings Front to Back /each Leg
15 Leg Swings Side to Side /each Leg
10 Scap PullUps
10 Scap PushUps
2 Rounds:
3-5 Strict PullUps or 10 Ring Rows
10 Plate G2OH
10 Plate Squats
20 Plate Hops Front to Back
20 Plate Hops Side to Side

A) Back Squat 1RM (15-20min)
or 5-3-3-1-1-1
3-4 min Rest BTW lifts

B) 7 RFT: 

3 Cleans @155/105
6 Box Jumps @24/20
9 PullUps
*12min Cap
Stimulus for this workout is around 7min

2/16/18

CROSSFIT OPEN
— 7 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN
THE OPEN CHECKLIST: ARE YOU READY FOR THE OPEN

 

PreClass:
Foam Roll - Upper Back, Lats, Quads, IT Band
Stretch - Leg Swings Front to Back + Side to Side

WarmUp:
500m Row
25 Banded Straight Arm Pulldowns
25 Banded Face Pulls
25 Banded Tricep Pushdowns
400m Run
20 Light KBS
20 Light Goblet Squats
20 DUs/60 Singles
10 Burpees

A) Push Press 1RM
5 @75-80%
3 @80-85%
1+ @85-90%

3min Rest

B) For Time:
Big Lap
28 Front Squats @45% 1RM
28 Ring Dips/56 Parrallette Dips
28 KBS @55/35
28 DUs/56 Singles
28 Push Press (Same as Front Squat)
28 Burpees Over Bar
Big Lap

2/15/18

PreClass:
Foam Roll: Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, Knee-to-Wall, Front Rack Stretch, Calf + Soleus Stretch

WarmUp: (12min)
200m Run
15 Ring Rows
10 DD PushUps
10 Scap PullUps
10 Scap PushUps
200m Run
15 Front Squats - BB
10 Deadlifts - BB
10 Kips
10 V-Ups
200m Run
5 Front Squats - 95/65
5 Deadlifts - 95/65
5 T2B

A) Front Squat 1RM (17-20min)
5-3-3-1-1-1
3-4 min Rest BTW lifts

B) 5 RFT:

5 Deadlifts
@70% 1RM
15 T2B
12min Time CAP

WOD 2/12/18

CROSSFIT OPEN
— 11 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN

 

A) Deadlift 1RM
or 5-3-3-1-1-1
3-4 min Rest BTW lifts for 1RM

B) 12min AMRAP Partner WOD, IGYG Format:
(CF Open WOD 14.2 Inspired)
2 Rounds (1 each)
10 OHS @95/65
10 C2B
2 Rounds (1 each)
12 OHS @95/65
12 C2B
2 Rounds (1 each)
14 OHS @95/65
14 C2B
2 Rounds (1 each)
16 OHS @95/65
16 C2B
(18/18, 20/20, etc.)

*Individuals will do CF Open WOD 14.2
0:00-3:00
2 Rounds
10 OHS @95/65
10 C2B
3:00-6:00
2 Rounds
12 OHS @95/65
12 C2B
6:00-9:00
2 Rounds
14/14
9:00-12:00
2 Rounds
16/16

WOD 2/9/18

CROSSFIT OPEN
— 14 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN

THE OPEN: PARTICIPATE AND CELEBRATE

A) Back Squat
5 @75-80%
3 @80-85%
1+ @85-90%

3min Rest

B) For Time:
50’ Walking Lunge
30 Pull-Ups
50’ Walking Lunge
30 PushUps
50’ Walking Lunge
30 Double-Unders
50’ Walking Lunge
30 RKB Swings (as heavy as possible) 
50’ Walking Lunge
30 Knees to Elbow
50’ Walking Lunge
30 Wall Balls (as heavy as possible)