THE CROSSFIT OPEN
You were sent an email on Tuesday last week all about the CrossFit Open. Please read it if haven't!
CROSSFIT OPEN TEE SHIRT PRE-ORDER IS DUE MONDAY 1/16
THE MOBILITY
THE WARM-UP
For 9:00 work through the following movements
:30 Bike or Row
Easy Pushups --> Wall Walk
Down Dog Touch Backs
Single Unders--> Double Unders
CWC/ Kettlebell Swing Build
STATION DAY
9:00 stations with 4:00 transition
Station #1
This work-out is from the 2021 CrossFit Open. The wall walk volume adds up quickly. Please scale back before you need to. Box wall walks are a great way to build strength.
Up Ladder for 9:00
Double Unders
*You will do 1 wall walk then 10 DU, then increase WW by one each round and increase DU by 10 each round
*If you are scaling the Double Unders, match the reps you do with time on the clock. For instance... in the round of 30 DU you would attempt for 0:30
Station #2
Work your way Up the Ladder for 9:00
3cal/2burpees - 6/4 - 9/6 - 12/8 and so on....
Calorie Row
- Rowing Technique
Burpee Over Rower
- watch out for the seat, and please do not jump over if you struggle with barbell overs. Sttep over instead!
Station #3
Every Minute for 9:00
- As many calories on the bike as possible in the time remaining
- Note what bike was used
THE FINISHER
Peak 8 on assault or echo bike
