Notes: Second 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.
Th and Sundays are considered “rest days” during this cycle and are not considered part of the overall program. They will always be slightly longer workouts. This our 6th cycle and will finish off our CrossFit Calendar year and bring us to the CrossFit Open which begins in 8 weeks, on Thursday, February 23rd. To prepare for the unknown and unknowable this cycle will not be as regulated as cycles before. We will be focusing on strength more so than our last cycle which was focused on endurance, which means it’s time for higher intensity.. 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 27th, 2017

Strength:
Every two minutes for 16 minutes, 5 Back Squats, Ascending
Conditioning:
7 Rounds, 16 minute time cap:
15 Toes to Bar
15 Overhead Squats

Notes: Do not tear!
L1: Knee Raises or V-Ups , Front Squat as necessary 45/35
L2: Knee Raises, 75/55
Rx: 95/65

Tuesday February 28th, 2017

Every minute on the minute for 12 minutes: 1 Snatch, building

Conditioning:

Complete as many rounds and reps as possible in 16 minutes of:
100 Double Unders
9 Bar Muscle Ups
18 Thrusters

Notes: L1: 200 single unders, 15 jumping chest to bar, 45/35
L2: 200 single unders, 15 jumping chest to bar, 75/55
Rx: 115/75

Wednesday March 1st, 2017

Strength:
Every 4 minutes for 16 minutes: 20 KB Suitcase Deadlifts, 200 Meter Waiter’s Walk, switch arms each round

Conditioning:
Every 4 minutes for 24 minutes: Row 250, 12 Handstand Push-Ups

Notes: L1: Seated Press or Push-Ups
L2: Piked Push-Ups  
Thursday March 2nd 2017

Conditioning:
40 minute AMRAP:
800 Meter Run
40 No Push-Up Burpees
40 Abmat Sit-Ups

Friday March 3rd, 2017

TBA

Saturday March 4th, 2017

OPEN WORKOUT FROM 9-1

Sunday March 5th, 2017

TBA

 

Click here for programming from the week of February 20th

 

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