CrossFit Open Tee Shirts
The CrossFit Open begins 2/24. You will hear us talk more and more about it in the coming weeks. Each year we design a new tee shirt to wear for the Saturday WODs. If you would like to order a 2022 802 Open Tee Shirt, please follow THIS LINKOR email info@802crossfit.com if you have trouble with the link.Tee Shirts $25
- Mens/Unisex Tee Shirt (White Tanks available upon request)
- Women's Crop
- Women's Muscle
- Women's Relaxed Fit
The CrossFit Open
February 24 - March 9
- 802 will be running the event as we did last year. On Saturdays for most, with an option of Monday if you cannot attend on Saturday.
- This is our biggest Community event of the year, and we want you to be a part of it with us! Just 3 weeks, and tons of fun, hard work and the best energy imaginable.
https://youtu.be/TbOKbH5ORNA
The Board
Pick a focus category and ignore everything else listed.Little bit of a different layout with the warm-up and strength combined.Level One - For those building Strict Pull-Up StrengthLevel Two - For those building Kipping Pull-Up/Toes to Bar/Handstand strengthLevel Three - For those building BMU/TTB/HSPU StrengthLevel Four - For those building Ring Muscle Up Strength * Must be able to do a ring dip to do this category *
All Levels will do 2 rounds of line one, then move on to 2 rounds of line 2, then finish with as many rounds time allows of the final line item.
Level One
- Tap Swings
- Hollow Body Progression
- Arch Progression
- Ring Rows
- Low Bar Assisted Pull-Ups
- Active Hang
- Scapular Pull-Up + 1/2 Pull
- KAH (Knees above hips)
Level Two
- Tap Swing Pulls
- Hollow to Arch(rollovers)
- Box Wall Walks
- Handstand Hold
- Toe Raises
- Focus is pulling legs back instead of letting them fall as you punch your head through the window. Hips should be behind the bar when your toes are raised, not below or in front of it.
- Partial Wall Walks
- only go about 1/2 way up with your legs. Focus is building strength, not max loading
Level Three
- Hollow to Arch(rollovers)
- Rower Pikes
- Slow descent Hand Stand Drills These will be done as SINGLES. Kick up - slow descent - drop down and do it all over again
- Wall Walks
- Low Bar Scap Pins
- Explosive HSPU Focus is on BIG kip and solid press through at the top
Level Four
- Ring Kip Swings
- Hip Elevates
- Low Ring Muscle Up Transition and False Grip
- Ring Dips
- Banded Ring Muscle Up Transitions
The Met-Con
At 3-2-1 Go, and every 3:00 thereafter you will rowBetween each row you will do As Many Rounds as Possible of Ab Mat Sit-Ups and Air SquatsRemember where you left off when it comes time to get back on the rower because that is where you will pick up with the AMRAP
