The Open is officially 5 days away, and we are beyond excited to kick off this year’s first Friday Night Lights with our amazing community! We can’t wait to get started and see everyone bring their energy and enthusiasm.
🥳To get the hype started, we’re hosting a CrossFit Open watch party this Thursday before the 4:30 class to watch the announcement of 25.1.
We’ve got an exciting week ahead of us! Thursday’s workout will be a great active recovery day to give your body the TLC it needs as we gear up for the first Open workout on Friday. As well as Saturday’s to recover from whatever the Open has in store for us. Take it easy and stay loose so you’re ready to crush it!
And don’t forget – this Saturday is our last hybrid class (for a while), so make sure to sign up at the front desk before Thursday. We’re excited to have this special class and can’t wait to see you there.
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT – ALL
EMOM x 21 MINUTES*
Complete 1 Clean Each Minute at the suggested loading…
*Option for Squat or Power.
LOADING GUIDELINES…
MIN 1-3 – Light-Moderate
MIN 4-6 – Light-Moderate+
MIN 7-9 – Moderate
MIN 10-12 – Moderate+
MIN 13-15 – Moderate-Heavy
MIN 16-18 – Heavy
MIN 19-21 – Heavy+
(Score is Heaviest Weight Lifted)
EXTRA CREDIT – ALL
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. FOR QUALITY
60 Reps of Strict Press*
*This should be a Light-Moderate Weight (RPE 5-6) and that can start out with big sets of 10+ reps but then will have to eventually lower the set reps. Goal is to finish in 5:00-6:00.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) EMOM x 10-12 MINUTES
3-5 Strict Pull-Ups*
*If you used a band last week, go with a lighter band and complete 2 Strict Pull-Ups.
TUESDAY
SKILL – ALL
EVERY 1:30 x 5 SETS
Practice one of the following complexes…
1.) 1 Burpee
+ 1 Ring Muscle-Up
+ 2-3 Ring Dips
OR…
2.) 1 Burpee
+ 1 Kip Swing
+ 2-3 Pull-Ups
HERO WORKOUT – PERFORMANCE
“TAYLOR”
4 Rounds for time of:
400m Run
5 Burpee Muscle-upsclick here
*If you have a 20/14lb vest, wear it.
(Score is Time)
HERO WORKOUT – FITNESS
“TAYLOR”
4 ROUNDS FOR TIME*
400m Run
7 Burpee Pull-Ups
*If you have a 20/14lb vest, wear it.
(Score is Time)
WEDNESDAY
EXTENDED WARM-UP – ALL
EMOM x 7 MINUTES*
1 Push Press
+ 1 Push Jerk
*Start Light and end Moderate+.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
50 Double Unders
25/20 Cal Row
15 Shoulder to Overhead (115/75)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
100 Single Unders
25/20 Cal Row
15 Shoulder to Overhead (75/55)
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
1.) 2-3 ROUNDS FOR QUALITY
5:00 Foam Roll
20 Alt. DB Around the Worlds
1:00/1:00 Half Kneeling Banded Lat Stretch
1:00 Plank Hold
THURSDAY
WORKOUT – ALL
3 SETS FOR QUALITY*
3:00 Cardio Choice
25 Russian KB Swings (Athlete Choice)
25 Sit-Ups
25 Up-Downs
25 Walking Lunges
1:00 Plank Hold
*This workout is meant to be a movement flow/prep workout for tomorrow’s Open workout.
-Rest 1:30 b/t Sets-
FRIDAY
OPEN WORKOUT 25.1
SATURDAY
TBT
