What now?

Track Night at 6pm and Yoga at 8pm Sign up HERE!

Wednesday, April 2, 2014



15 Scapular Push Ups
Bird Dogs

Warm Up

Jumping Jacks, 1 minute
2 Rounds:
10 Jumping Squats
10 Push Ups
10 Pike Sit Ups
Bottom of Squat, 1 minute


A) 5×5 Tempo Back Squats- Rest 90 seconds
B) 5×8 Ring Row (weighted)- Rest 90 seconds

Notes: Alternate A and B sets. For the Back squats, lower quickly and hold a full 5 seconds in the rock bottom, bounce and explode back up.   For the ring row, try putting feet on a box and add weight if you can!  These should be challenging to finish 8 reps unbroken!



30-20-10 reps for time of:

Jumping squats
Handstand push-ups

-15 minute cap-

Notes: Try feet on a box progression for Handstand push-ups or sub with DB Push press.  Pick a challenging load!

Cool Down

75-100 Abmat Sit Ups

If you do not hook grip during your Olympic lifts, watch this video and start doing it! Always!

The Open is over. What now? This time period, the beginning of the off season for most, can be a weird period in training. You may be satisfied or disappointed with your progress but it is always hard to fathom another year of training. This is not to say that the Open and competitive CrossFit is our emphasis but is is certainly a barometer of progress for every athlete and a hugely inspiration period for the gym. So, what now? The simplest answer, and the way most programs go at this point in the year is more strength building. There is no substitute for strength. Our most advanced “CrossFit athletes” are without exception our strongest. But getting stronger is not always so simple and may not encompass every athlete’s needs. It is important during this post-Open lull that every athlete set new goals, whether they be strength, conditioning, or merely aesthetic related. These goals should be both short term and long term and should begin to frame the next year of training. Most importantly, they should reignite the desire to get back in the gym and start grinding away again. 

You might also like