Tuesday

First, we prepare for the Open, and then towards the end of the month, we compete in the Open! The Open is first and foremost about community and coming together to celebrate CrossFit as a sport, but what is truly special about the Open is that anyone and everyone can get involved. 

We studied the previous 6 years of Open workouts to identify common types of movements, rep schemes, and themes (like toes to bar, high-rep double unders and strength components). And then we built a program with: a few Open workouts from previous years, more AMRAP style workouts, lighter loads, and more skill work (muscle ups, chest to bar pull-ups, HSPU, etc.) than usual.

The resulting program will help people find their confidence and give people more time to practice movements and skills they’re likely to see in Open workouts.

All Open workouts will be released on Thursdays. Then we will program each workout for the following Friday. (We’ll add each workout to our calendar as soon they are posted.) Here are the release dates:
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Please make sure you spend extra time on body maintenance (rolling out, stretching, recovery methods, hand care) this month, as these types of workouts, in addition to the overhead gymnastics work, will place a higher demand on your body than a regular month. There will be more intensity plus the additional energy output that a competition environment creates, so short story shorter: This month will call for extra care and recovery.

And please let us know if you have any questions!

 

WORKOUT OF THE DAY

BEYOND RXD

30 Power Clean (80% 1RM)
Rest 2min
30 Burpee
Rest 2min
20 Squat Clean
Rest 2min
20 Burpee

RXD

30 Power Clean (70% 1RM)
Rest 2min
30 Burpee
Rest 2min
20 Squat Clean
Rest 2min
20 Burpee

FITNESS

20 Power Clean
Rest 2min
20 Burpee
Rest 2min
20 Power Clean
Rest 2min
20 Burpee

COMPETITOR WOD

PART 1:

Power clean
3-3-2-2-1-1-1

– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/4 and try to go heavier. 

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

For time:
50-40-30-20-10
KB swing (70/53)
GHD sit up

– Goal is to finish between 12-15 minutes. That means hanging onto that KB for big sets! If you have not been regularly doing GHD sit ups then cut each set in half for that movement and try to finish under 10 minutes.