THE 2019 OPEN IS RIGHT AROUND THE CORNER!
This year we are doing things a little differently.
YES we are still participating in this year’s open. We will be doing each CrossFit open workout on Saturdays for those 6 weeks (details on the schedule will be posted next week).
**CrossFit, Inc. has restructured the CrossFit open season, which may be why you haven’t heard as much about it this year. After this February, the open will move to October (which will be our main focus in terms of preparation and competition), but we encourage you all to sign up and participate in the February season. You will not have to sign up in order to complete the workouts on Saturdays, but if you would like to see where you stack up in the world then definitely go to www.Games.CrossFit.com and sign up!
We are looking forward to making this an extremely fun experience and as inclusive as possible for all fitness levels! See any of the coaches if you have any questions.
Build to 1RM push press
EMOM for 20 minutes:
odd: 10 Push presses (135/95) *1 sec pause at the top of EVERY rep
even: 15 KB swings (55/35) *kettle bell over head with elbows locked out
3 sets: (90 sec rest btw each set)
Single arm DB bench press x15 ea. arm
20 V ups *every 5 reps STOP and hold a 5 sec hollow hold
4 Rounds for times: (2 min recovery btw rounds)
10/6 Cal bike
5 Burpees over bar
1 Clean and jerk (225/155)