210307 - Week Preview

Strong work last week gang! Seriously, even if you didn’t PR, I loved everyone’s mindset and hard work! We will continue using our 1RM for lifts so we can maintain our strength while we head into the Open! You’ll find with better weather coming up, we will be doing even more cardio stuff as well….. hopefully outside when we can!
Don’t forget to sign up for The Open and start signing up for times to perform 21.1!
Announcement is on Thursday night! YAY! :)

MONDAY
(GOAL = 4 Rounds)
A tad similar to the fun partner WOD we did on Saturday, this workout gets us outside on another beautiful Colorado day! It’s an AMRAP so don’t get intimidated by the skill of climbing or the running portion! You can take your time and enjoy starting the week feeling good! :)

AMRAP 16:
1 Rope Climb
16 Russian KB Swings
16 Air Squats
200m Run

(You can wear a vest if you’d like!)

TUESDAY
(GOAL = Under 15 minutes)
This is a classic #CrossFitOpen workout! We have lots of score in the system for this one so hopefully we will see a few PR’s today too! Otherwise just scale as needed for this to feel fast and furious! Some decent weight back squats at the end to make us feel strong coming off of last week!

Open 17.5
10 Rounds
9 Thrusters
35 Double Unders

POST WOD STRENGTH
Back Squats
5x5 @ 65%-75%

WEDNESDAY
(GOAL = NO SCORE DAY!)
These days are meant to be ENJOYED as a skill/strength builder without the pressure of logging a score, because that’s not what it’s all about! We will be doing some fun overhead work then diving into a “Choose Your Own Adventure” style gymnastic workout!

STRENGTH
2 Strict Press - 2 Push Press - 4 Jerks
1 @ 50%
1 @ 60%
1 @ 70%
3 @ 80%

WOD
EMOM 18:
1 - Handstand Push Ups
2 - Pull Ups
3 - Rest

THURSDAY
(GOAL = 6 Rounds)
I KNOW these aren’t your favorite lifts…. but you will never get better unless you come on these days! No cherry pickin’! This will be more of a cardio workout after the snatch complex and it will be light enough to be doable!

STRENGTH COMPLEX
Every 90 seconds for 8 Rounds
3 Touch&Go Power Snatch - 2 Overhead Squats - 1 Hang Squat Snatch

WOD
AMRAP 20:
100m Row
1 Power Snatch @ 75% of Complex
1 Overhead Squat
(Add 100m and 1 rep per round)

FRIDAY
Today is the big day! First event in the books!
If you’re not signed up for the actual competition… THAT’S OKAY! You will be doing the workout as the class WOD without a judge! And you will crush it! :)
OPEN 21.1
WHO KNOWS!?
GET EXCITED!!!