170123 - CrossFit

Performing the Open Events at Choice City CrossFit

  • Friday – CCCF Athletes will have the option to perform the Open workouts during any of our group coaching sessions. The Open workout or a scaled version of it will be the Workout of the Day for Friday. If you are participating the the Saturday Smackdown, Friday will be a day of light cardio and mobility to prepare for the:
  • Saturday Smackdown! – Every Saturday morning for the 5 weeks starting n the 25th of February CCCF Athletes and unaffiliated CrossFitters that need to be judged will perform the Open workouts in front of our friends, family and loved ones cheering them to their best possible performance. Saturday Smackdown starts promptly at 8am and will run in waves as equipment and space limitations require. There are NO Make-Up WODs during Open season! This event is free for spectators and we encourage you to bring friends, family and loved ones to come watch! Dogs and children are allowed if on leash and friendly! But seriously, kids must be in parental control at all times. 
  • Sunday – I recognize that some of our members will need the opportunity to come in on Sunday to the Open workout because of prior obligations. They will be able to do so during Barbell Club 8-10am at the discretion of the coach on duty (please inform them ahead of time of the need to do so!)
  • Monday - For those looking to improve their score and get a final look at the WOD before submitting their final score, you MUST complete the workout prior to 5pm our time, to get the results in before 6pm! This is the DROP DEAD time. No score will be accepted after 6pm!

The Open Recommended Schedule

For those performing the Open events ONCE per week, it is recommended that you follow the following schedule:

  • Monday – CrossFit Training
  • Tuesday – CrossFit Training
  • Wednesday – CrossFit Training
  • Thursday – Light CrossFit Training
  • Friday – Active Recovery/Mobilization and/or Rest
  • Saturday – Smackdown Open workout!
  • Sunday – Full day of rest

For those performing the Open events TWICE per week, it is recommended that you follow the following schedule:

  • Monday – Final look at Open workout (prior to 5pm)
  • Tuesday – CrossFit Training
  • Wednesday – CrossFit Training
  • Thursday – Light CrossFit Training
  • Friday – Active Recovery/Mobilization and/or Rest
  • Saturday – Smackdown Open workout!
  • Sunday – Full day of rest

STRENGTH
5, 5, 5, 5, 5 push press

WOD
AMRAP 12:
5 wall walks
10 push-ups
15 squats

Lauren StensengComment