IMPORTANT DATES:
CrossFit Open Registration Jan. 9-March 3rd.
Workout 25.1 – Feb. 27-March 3
Workout 25.2- March 6-10
Workout 25.3 – March 13-17
Sign up HERE
WHY IS DOING THE OPEN SO IMPORTANT? WHAT’S THE HYPE?
A few main reasons:
Fun and Competitive Community/Affiliate Event – gives you a chance to meet new people, build relationships at your affiliate, and a boost of motivation for the Open month.
Personal Data – gives you an idea of where you’re at year to year, and compared to others in your demographic.
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3x
1:00 Wall sit
10 Alt Cossack
:30 Plank
10 Walking lunges
Then…
Back Squat (6 x 1)
Back Squats (week 2 of 2)
Every 2:00 x 6 sets:
5 Back Squats @ 70-75%
3 Back squats @75-80%
1 Back squat @ 85+ %
1 Back squat @ 90+ %
1 Back squat @ 95+ %
1 Back squat @ 97+ %
Take multiple warm up sets at light weight in the 6-10 rep range to get your legs warm, and your movement pattern dialed in before you hit your first working set of 5.
If you hit a PR last week that you are happy with, stay with sets of 5 at 65-70%.
Reminders..
Keep your eyes up
don’t pause or get soft at the bottom, hit the hole and drive!
Try to keep your elbows pointed at the ground, not the wall behind you, this helps keep a tall chest.
Then….
15:00 EMOM:
Min 1: 10 Pull-ups + 20 Double under or 3-4 muscle ups
Min 2: Max Cal bike
min 3: rest
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