3/8/2021 - 3/14/2021
Updated: Mar 12
1) Workouts announced below
2pm Tomorrow Evenbrite Link goes live
Scoring and Week One theme info below
St Patties Post Week One Hang Out
2) Sunday Specialty Class @11am- Movement Therapy w/ Jess: Hips and Ankle Focus
An hour on progressing ankle mobility and stability. Literally everyone needs this.
OPEN REGISTRATION DEADLINE IS 5:30pm TODAY!
A) 9min Emom
Min 1: 10 Yoga Push Ups
Min 2: 15sec per side Hanging Oblique Raises
Min 3: 8/8 Side Plank Rotations
B) Every 4mins x 6 sets (24min)
4-10 Strict Chest to Bar
6-10 Push Press from Rack
C) E3min x 5sets
20 Alternating KB/DB Top Down Strict Press OR 10 Handstand Pushup OR 3 Wall Walks
A) 5min Amrap
10 90/90 Hip Rotations
4 Crab Reach Overs
8 Goblet Squats
4 Strict K2E
B) Front Squat Clusters w/ 10sec rerack
Warm up 8.8, 5.5
r2min btwn sets
*18min to complete
C) 13min Amrap
15 Toes to Bar
A) Building 24min EMOM
Min 1: 6/arm Db Split Snatch
Min 2: 8-10/leg Reactive Box Step Ups
Min 3: : 3-4 Rebouning Box Jump Overs
B) 20min w/ a Partner
P1: 15 KB Supinated Curl to Strict Press
P2: Bicycle Crunches while P1 is doing reps
Switch partner for first part
*After each person has done the above, both partners run a 400m together
CrossFit Releases this weeks first Open workout tonight @ open.crossfit.com
I will post programming tomorrow and workout heats Saturday when we know the workout.
A) 21-15-9 in 9min
Push Up to Bird Dog
Bent Over Reverse Fly
B) Bench Press @3111 in 18min
10, 8, 6, 6, 6
*8-10 Laying Db External Rotations btwn sets
C1) 20 Unbroken Banded RKBS
C2) 10 Bench Supports DB Row @21X2
Registration to sign up for the Saturday intramural Open Heats will be released at 2pm today.
A) 10 Rounds with a Partner
20 T2b > T2R> Knee Raises
30 Hang Power Clean (135/95) > scale to db
40cal Row or AB
*Split work evenly
NO REGULAR CLASSES (9/10am)! We will be running Saturday Morning Intramural Open Heats!
Here are our two workouts and standards. If you want to score points in the performance part of this program these are your workout options.
For RX and Scaled you will enter your scores on our VICKERY website starting tomorrow night.
I will release an EventBrite link for you to reserve Saturday Morning spots at 2pm tomorrow.
Read the scoring opportunities and week one theme email sent earlier today.
RX Version of Week One Open Workout (21.1)
1 wall walk
3 wall walks
6 wall walks
9 wall walks
15 wall walks
21 wall walks
Time cap: 15 min.
As prescribed by Crossfit Open. Read the standards here.
Scaled Version of Week One Open Workout (21.1)*
*This is not prescribed by CrossFit Open.
For time: 1 Strict Press (85/55) 10 Lateral Bar Hop Over 3 Strict Press (85/55) 30 Lateral Bar Hop Over 6 Strict Press (85/55) 60 Lateral Bar Hop Over 9 Strict Press (85/55) 90 Lateral Bar Hop Over 15 Strict Press (85/55) 150 Lateral Bar Hop Over 21 Strict Press (85/55) 210 Lateral Bar Hop Over *Time cap: 15 min *Tie breaks are after each set of double unders. Strict Press Movement Standards - Bar must be locked out and stopped over the center of your body at the top of the rep. Failure to pause at top will be a no rep. - Bar passes below the chin on at the bottom of the rep. - Feet must remain flat and knees unbent on the ground the entire rep. Any help from the legs is a no rep. Lateral Bar Hop Over - Bar is loaded with rubber plates, no metal plates allowed. - Body is perpendicular to the bar during the hop over. - Both feet leave the ground and land at the same time.
SUNDAY SPECIALITY CLASS @ 11am
Movement Therapy w/ Jess: Hips and Ankle Focus (mainly ankles)
An hour on progressing ankle mobility and stability.
Please only come if you register for the class. We will not be letting waitlist people into the class unless a spot opens up.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
March 21st @ 11am: Arm Day w/ Zach
March 28th @ 11am: Gut, Butt, snd Burn w/ Brie