It’s finally here…the week The CrossFit Games Open begins!! What crazy, feels like death combos will Dave Castro come up with this year!? We can’t wait to find out! Are you signed up? Remember you can do any combination of Rx or Scaled workouts during the Open. Just go to games.crossfit.com to get registered. The more the merrier!
During the 5 weeks of the Open, it definitely makes programming a litter harder as we don’t know what WOD will be announced each Thursday night. Mon-Wed will be mostly normal, Thursday may be a littler lighter and we will program Friday’s WOD on Thursday nights once the Open WOD is announced. We will perform the Open WODs Saturdays during classes, but you can perform the open WODs anytime during Open Gym Friday-Monday.
Here we go again! And here’s the week ahead as far as we know 🙂
Monday – Good ol back squat to start off the week! 5×2, increasing the weight each set. We’ll also squeeze a little accessory work in, 5 sets of 10-20 sec chin over the bar holds. We conclude with 5 rounds for time of 5 DL, 30 DU.
Tuesday – A longer metcon awaits you today…25 minutes to be exact. 10 KB thrusters each arm, 10 T2B, 10 burpees and 100′ unilateral front rack carry, as many rounds as possible. Once complete you have three 1 minute planks to complete, add weight if you can. Work that core!
Wednesday – It’s pretty dirty, so y’all better start cleaning 😉 Clean pulls, increasing weight for 5 sets of 2, then 15 minutes to find a heavy clean! Hope your legs have a little left in the tank for some medball cleans & skater lunges, 45 of each to be exact.
Thursday – Time for some pull-up work – a little bar work + 3 sets of ME kipping pull-ups, followed by KB strict press. Keep that KB out, your metcon is 18-14-10-6 of box overs & KB snatch!
Friday – TBD based on the Open announcement Thurs. night.
Saturday – 16.1!
Sunday Oly – Snatch work today, starting with power snatch – sets of 3 at 60, 70, 80 & 85% of your 1RM snatch. Then, snatch balance, working up to a heavy 2 rep in 6 sets. Lastly, halting snatch grip deadlift.
Get after it this week athletes!! As always, let us know if you have questions about anything (be it CrossFit, the open, nutrition, etc, we’re here for you!)! We’ll see you at the box 🙂
