171 CrossFit – Sat, Feb 18

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!

Warm-Up

EMOM x 9 MINUTESMIN 1 – 100m RunMIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)MIN 3 – 8/8 Single Leg RDLs → 10 DL* *Start performing DL on the second round and both RDLs and DLs should be performed with an empty bar.**Performance athletes start performing DU at the second round.

Extended Warm-Up – Performance

Metcon

3 SETS8 Deadlifts*:30 Double Under Practice5-7 Toes to Bar *Start Light-Moderate and build to up to and slightly past workout weight. (No Measure)

Extended Warm-Up – Fitness

Metcon

3 SETS8 Deadlifts*:30 Single Under Practice5-7 Knees to Chest *Start Light and build to up to and slightly past workout weight. (No Measure)

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME400m Run30 Double Unders*20 Toes to Bar15 Deadlifts (185/135) *Add 30 Double Unders each round (30,60,90) (Score is Time) KG BB: (85/60)

Partner Workout Option – Performance

Metcon (Time)

IN TEAMS OF 2… FOR TIME*1200m Run400 Double Unders120 Toes to Bar100 Deadlifts (185/135) *Partition reps as needed. You can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together. (Score is Time) KG BB: (85/60)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME400m Run50 Single Unders*20 Knees to Chest15 Deadlifts (135/95) *Add 50 Single Unders each round (50,100,150) (Score is Time) KG BB: (60/42.5)

Partner Workout Option – Fitness

Metcon (Time)

IN TEAMS OF 2… FOR TIME*1200m Run500 Single Unders120 Knees to Chest100 Deadlifts (135/95) *Partition reps as needed. you can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together. (Score is Time) KG BB: (60/42.5)

February 18, 2023: 171 CrossFit – Sat, Feb 18

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