Notes: First week in the Open Cycle! Open workouts will be available Th nights at 5pm, from their the programming for Friday-Sunday will be manipulated to fit within the scope of the workout.
We should go into the open strong and with high capacity.
As always, 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 20th, 2017

Strength:
Every two minutes for 16 minutes, 5 Back Squats, Ascending
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts
12 Push-ups
15 Box jumps
Notes: L1: 75/55, 12/8”
L2: 115/75, 20/16”
RX: 155/100, 24/20”
Tuesday February 21st, 2017

Every three minutes for 18 minutes: 10 Clean and Jerks as fast as possible
Record splits all six rounds

Notes:  L1: DB 15/10
L2: 75/55
Rx: 95/65
Rx+: 135/95

Conditioning:

12 minute AMRAP:
12 DB Squat Cleans
12 Burpees Over DB’s

Notes: L1:15/10
L2: 25/20
Rx:50/35

Wed February 22nd, 2017

Strength:
Every 5 minutes for 20 minutes 25 sit-ups, 200 meter’s farmer carry

Conditioning:
Every 4 minutes for 20 minutes: Run 400 meters as fast as possible
Thursday February 23rd, 2017

Conditioning:
ROW A 10K, ALTERNATING EVERY 1K with a partner. If you do not have a partner rest 1:1 Go all out each turn.

Notes: 50 minute time cap
Friday February 25th, 2017

TBA

Saturday February 26th, 2017

OPEN WORKOUT FROM 9-1

Sunday February 27th 2017

TBA

 

Click here for Programming from the week of February 13th

 

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