Weekly Review/Preview

nick_jOpen - Week Two down

Another event down in the Open!  A repeat from last year, and as far as I know, everyone who did it this year had a huge improvement.   It can seem a little boring to get the same workouts sometimes, but how else can we know if we're fitter?  It's a good reminder that you should be keeping track of everything we do in here, from your front squat 5RM to your 400m run to your number of pullups in a row, to how long you can hold a handstand balance...... once you write it down, it's a target, and a target is easier to hit than just closing your eyes and shooting an arrow off into thin air....

So, with just 3 events left, the possibilities are becoming a little more certain, which gives you a heads up on what you should be practicing.  Don't worry, we've got you covered in class this week!!

Out of the 9 movements which have been in every open, we are still waiting on;

Burpees, double unders, box jumps, wallballs, muscle ups, thrusters.

We will likely also see shoulder to overheads, and a clean of some sort.

New movements we might possibly see thanks to the scaled category are, pistols, handstand pushups, KB swings, DB Snatches, and I'm still wondering if they will ever try a shuttle run.....

Girl Tuesday....?

Traditionally, we perform one of the famous CrossFit girl workouts on the first Friday of every month.  The programming during the month of March is a little bit tentative thanks to the weekly surprise that is the Open announcements, so we're going to slip the workout in tomorrow!  And the benchmark girl is....... Diane....  deadlifts and handstand pushups...

FITNESS

2 Deadlift + 3 Hang Power Clean + 4 Front Squat

E90s x 6-10 sets

400m run

15 DB Power Cleans

200m run

12 DB Power Cleans  (increase weight)

100m run

9 DB Power Cleans (increase weight)

PERFORMANCE

Hang Power Clean

Work up to a heavy triple

100 Double Unders

20 Hang Power Clean 45/30kg

50 Double Unders

10 Hang Power Clean 70/45kg

25 Double Unders

5 Hang Power Clean 100/65kg

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