Happy Sunday everyone! The CrossFit Open is just around the corner, and we couldn’t be more excited! Teams have been selected, and now it’s time to bring the energy and show what we’ve been training for. The first Friday Night Lights is coming up, and the competition is going to be fierce. The first FNL theme is Camo!
If you haven’t signed up for the Open yet, don’t worry—there’s still time! Feel free to reach out if you have any questions about registration. Let’s make this Open one for the books!
It’s Max out week💪. On Monday, we’ll be retesting our 1 rep max Front Squat, and on Friday, we’ll be going after the Deadlift. It’s time to push ourselves, hit those PRs, and see just how much stronger we’ve gotten. Let’s get hyped and give it everything we’ve got!
Our Hybrid class has been going great, and it’s been amazing to see everyone stepping outside of their comfort zones and working on their weaknesses. We’ve got two more sessions left: Saturday, 2/22 and Saturday, 3/01. Remember, sign-ups are first come, first served, so make sure to get your spot at the front desk from Monday to Thursday. Don’t miss out on this awesome opportunity to level up your skills!
Let’s continue to push ourselves and each other, and make this week a great one!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
Week 7 of 7
Strength | Testing Week Tempo Cycle
WORKOUT – PERFORMANCE
EVERY 2:00 x 5 SETS
20/15 Cal Bike (16/12 Echo)
20 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 2:00 x 5 SETS
15/12 Cal Bike (12/10 Echo)
15 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT – ALL
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Strict Press*
10-10-10-10-10
*Start heavier than last week and try to end heavier. Complete 12-15 DB Bent Over Reverse Flyes b/t Sets.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 8-10 MINUTES EMOM*
3-5 Strict Pull-Ups
*Option to use Band if unable to complete 3 reps unbroken.
TUESDAY
WORKOUT – PERFORMANCE
FOR TIME
1500/1250m Row
30 Pull-Ups
30 Burpees
1000/800m Row
25 Pull-Ups
25 Burpees
500/400m Row
20 Pull-Ups
20 Burpees
(Score is Time)
WORKOUT – FITNESS
FOR TIME
1250/1000m Row
30 Ring Rows
30 Burpees
800/700m Row
25 Ring Rows
25 Burpees
400/300m Row
20 Ring Rows
20 Burpees
(Score is Time)
WEDNESDAY
STRENGTH – PERFORMANCE
EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+ 1 Overhead Squat
+ 1 Snatch*
*Start Light and and Mod-Heavy. Option for Squat or Power.
(Score is Weight)
STRENGTH – FITNESS
EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+ 2 Power Snatches
*Start Light and end Mod-Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
5 ROUNDS FOR TIME
7 Squat Snatches (115/75)
10 Box Jumps (30/24)
(Score is Time)
WORKOUT – FITNESS
5 ROUNDS FOR TIME
7 Power Snatches (115/75)
10 Box Jumps (24/20)
(Score is Time)
EXTRA CREDIT – ALL
1.) 3-4 SETS
12-15 DB Arnold Press
Max Reps Inverted Barbell Rows
-Rest As Needed b/t Sets-
(Score is Total Reps of Inverted Rows)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3-4 SETS
12-15 Ring Face Pulls
Max Reps Banded Dante Rows
*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.
(Score is Total Reps of Banded Dante Rows)
THURSDAY
PARTNER WORKOUT – ALL
AMRAP x 28 MINUTES
100 Cal Row, Bike, Ski
80 Sit-Ups
60 DB Goblet Alt. Lunges (Athlete Choice)
40 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 7 of 7
Strength | Testing Week Tempo Cycle
WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES
100m Run
10 Russian KB Swings (70/53)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
WORKOUT – FITNESS
AMRAP x 9 MINUTES
100m Run
10 Russian KB Swings (53/35)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
SATURDAY
SKILL – PERFORMANCE
EVERY 1:30 x 4 SETS
2 Toes to Bar
+ 2 Chest to Bars
+ 1 Bar Muscle-Up
-Rest w/ Time Remaining-
SKILL – FITNESS
EVERY 1:30 x 4 SETS
2 Knees to Chest
+ 2 Pull-Ups
+ 1 Chest to Bars
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
20 Front Squats
30 Toes to Bar or Knees to Chest
20 Thrusters
30 Chest to Bar Pull-Ups or Pull-Ups
20 Front Squats
30 Bar Muscle-Ups or Chest to Bars
20 Thrusters
(Score is Rounds + Reps)
