Open - 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.....
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...
2 Deadlift + 3 Hang Power Clean + 4 Front Squat
E90s x 6-10 sets
15 DB Power Cleans
12 DB Power Cleans (increase weight)
9 DB Power Cleans (increase weight)
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