171 CrossFit – Thu, Feb 16
The CF Open starts thisweek
(first workout announced on 2/16!). The first 3 days of the week we will train as normal… making some concessions as the Open goes along (eliminating movements and prioritizing others). Thursday we will have a For Quality workout that can act as a recovery workout for some with opportunities to still drop the hammer if anyone wants to. Friday we will program the Open workout and provide everything you could want to tackle the workout! Saturday and Sunday will be normal training days and we will rinse, wash, and repeat for the 3 weeks. For some of us, the Open is purely GO TIME while for others the Open is just another workout. No matter what your goal is, we want you to remember to have fun and trust your training! You got THIS!
(first workout announced on 2/16!). The first 3 days of the week we will train as normal… making some concessions as the Open goes along (eliminating movements and prioritizing others). Thursday we will have a For Quality workout that can act as a recovery workout for some with opportunities to still drop the hammer if anyone wants to. Friday we will program the Open workout and provide everything you could want to tackle the workout! Saturday and Sunday will be normal training days and we will rinse, wash, and repeat for the 3 weeks. For some of us, the Open is purely GO TIME while for others the Open is just another workout. No matter what your goal is, we want you to remember to have fun and trust your training! You got THIS!
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">1:00 Row</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">5 Up-Downs w/4 Alt. Shoulder Taps*</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">10 KB Goblet SLOW Alt. Marches**</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">10 Straight Leg Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">1:00 Row</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">10 Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">10/10 KB Side Bends</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">10 Butterfly Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">*1 Rep = Hands to the ground, jump/step back into Tall Plank Position, perform 4 Alt. Shoulder Taps.</span></p><p dir="ltr"><span id="docs-internal-guid-163da15a-7fff-c12d-30f5-e905bbcabcb6">**Slowly pull one knee up towards the chest then lower down to switch legs. Keep KB in the goblet position. </span></p>
Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">3 SETS FOR QUALITY*</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">750/600m Row</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">25 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">25 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!</span></p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">**50m w/ Right Arm, 50m w/ Left Arm.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b1c45af6-7fff-118c-ddba-3616055e0453">(No Measure)</span></p>
Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-40a3ae08-7fff-59b6-0456-840a2b1228ad">2:00 Foam Roll Lats</span></p><p dir="ltr"><span id="docs-internal-guid-40a3ae08-7fff-59b6-0456-840a2b1228ad">1:00/1:00 Hurdler Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-40a3ae08-7fff-59b6-0456-840a2b1228ad">1:00 Olympic Wall Squat</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-40a3ae08-7fff-59b6-0456-840a2b1228ad">(No Measure)</span></p><p><br /> </p>
