Week 1 of the 2018 OPEN! Let’s sign up  HERE! and rally with your peers over the next five weeks to test your fitness!

Monday: Gymnastics Strength rotating weekly, written by Coach Chelsea, Conditioning Prep

Tuesday: Squat

Wednesday: Barbell Work sprinting conditioning

Thursday:  Long Conditioning

Friday: TBA post workout announcement

Saturday: CrossFit Games Open Workout

Sunday: Long Conditioning

 

Scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

 

Monday February 19th 2018  

 

Gymnastics Strength

Warm Up

2 rounds:

10 kip swings with band between toes

3 (2 building kip swings + 1 hips to rings)

5 strict chest to ring pull ups

15 sec ring support hold

15 sec ring dip hold

 

Then:

EMOMx10

1-4 MU

 

Notes:

L1: Ring row transition + dip

L2: Banded transition + dip

Rx: High rings

Rx+: 2 strict + 2 kipping

 

Conditioning:

15 minute amrap:

75 Wall Balls

50 Toes to Bar

25 Snatches (Full)

 

Notes: L1: 10/8, v-ups, Empty Barbell or 15/10 alt

L2: 14/10, knee raises, 95/65

Rx: 20/14, 135/95

 

Tuesday February 20th 2018

 

Strength:

Every 2 minutes for 14 minutes:

3 Back Squats, heavier than last week (Across)

 

Conditioning:

12 minute AMRAP:

30 alt DB Snatches

20 Chest to Bar

 

Notes:

L1: 15/10

L2: 25/20

Rx:50/35

 

Wednesday February 21st 2018

 

Strength:

Every 2 minutes for 16 minutes:

1 Hang Clean + 2 Jerks, building  

 

Conditioning:

Every 6 minutes for 24 minutes:

Row 35/25 Cals

15 Lateral Burpees over the rower

 

Notes: Each round should be an all out sprint

L1: 20/15 cals, 10 burpees

L2:  30/20 cals

 

Thursday February 22nd 2018

 

15 minute AMRAP:

Building by 3’s

3 Handstand Push-Ups

3 Thrusters

 

Notes:

L1: Seated Press or Push-Ups, 15/10

L2: Piked or Push-Ups, 75/55

Rx:95/65

Rx+: 115/75

 

Rest 5 minutes

 

15 minute AMRAP:

50 Double Unders

400 Meter Run

 

Notes: Triple the Single Unders

 

Friday February 23rd  2018

TBA

 

Saturday February 24th 2018

CrossFit Games Open Workout 18.1

 

Sunday February 25th 2018

 

Conditioning:

45 minute AMRAP:

50 Abmat Sit-Ups

40 GrassHoppers L/R = 1

30 DB Hang Power Clean and Jerks

40/30 Cal Row  

 

Notes:

L1: 15/10

L2: 25/20

Rx: 50/35

Click here for Programming from the Week of February 12th, 2018

 

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