171 CrossFit – Fri, Feb 17
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-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">PARTNER WARM-UP</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">*While 1 athlete works, the second athlete should perform any mobility exercises needed to put them in the best position to perform</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">BUY-IN…</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">40 Cal Row*</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">*Switch every 10 cals. While P1 rows, P2 should perform Slow Air Squats or Kang Squats…40 cals total as a team.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">2 SETS EACH…</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">7 Slow Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">7 Hang Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">10 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">5 Power Cleans (from mid-shin)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">*While P1 is performing the Barbell set, P2 should perform 10 Wall Balls and 10 Kip Swings (in set 2 perform TTB or Pull-Ups) then rest before grabbing the Barbell.</span></p><p dir="ltr"><span id="docs-internal-guid-d5ba9773-7fff-01da-3e6c-7fc16b63ef22">**In the second set, athletes should add light weight to the barbell and prep for the barbell Power Clean.</span></p>
Workout – Performance
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Workout – Fitness
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
