Join us for the next 5 Thursday nights as we celebrate the announcement of the Open workouts. Show up by 7:45 to get your seat. The announcement will air at 8pm. Feel free to bring beer/food. Once the CrossFit broadcast concludes, we will have 2 athletes faceoff live for your entertainment. Welcome to the Thunderdome! It's GO TIME...
Buy in: Run or row 800 meters. PVC Hip smash, banded pigeon. Shoulder prep- 12 reps band pull aparts, ohs and pec stretch.
Skill work: Chest to bar pullups (whoops, too late!!!). Seriously though spend a few minutes dialing in your pullup "stroke" and plan your attack.
copied and pasted from games.crossfit.com
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Finisher: 3RFT of Row 250, 10 Box Jumps (24/30).
Buy In: Band shoulder mobility- Consult the pressing mobility poster and prepare your shoulders (5 minutes)
Skill Work: muscle ups. Continue your journey towards muscle up mastery. (15 minutes)
75 seconds per round:
row for calories
push press 115/165 (from the rack).
clock never stops, complete 3 rounds. Post total reps to comments.
Buy In:12 reps PVC Complex, band pull aparts, band face pulls, band ohs.
Skill Work: Overhead squats. Here's a tip- if you struggle with Overhead squats, take some steps to improve by identifying the limiting factor(s). Often times I see tight pecs hold people back from making progress. Other times its tight hip flexors. Tinker, figure it out- do something different. Or don't. You and Bobby Brown's perogative.
Complete as many rounds as possible in 20 minutes of:
5 Reps Overhead Squat (95/135) (crease of the hip below the knee- duh. but seriously- get low).
7 Reps Toes to Bar (curious to see who makes it a point to actually get both feet to touch the bar now that everyone is all focused on "standards")
9 Push Ups (hand release) (practice experiencing full extension at the top of the push up- gonna be a novel experience for many of you) (for the record i'm not calling out Mark "congenitally deformed biceps" Cunningham, but am calling out most of the rest of the males at the gym) (please refer to the OutKast song featured in the video below which features NSFW language for clarification...).
Make sure you have submitted your score for approval for the Open. We will validate as soon as possible.
Buy In:Tabata Row.
Squat Prep- olympic wall squat, frog stretch, banded hamstring stretch, pigeon.
Squat: 1x6@50%, 1x1@70%,1x6@60%,1x1@80%,1x6@70%,1x1@90%
Then for time complete 5 rounds:
5 Back squats (use a rack) 135/185
Finisher- 1 minute max reps squat clean to overhead@105/165