Crossfit Games Open 13.1

Don’t forget about the Crossfit Games kick off party this Friday the 8th at 6 pm! RSVP by Wednesday at noon. Cost is $5

Also, educate yourself on planning for the Crossfit Games Open and changes in the gym’s weekly programming for the next 5 weeks.

Monday

Warm Up
1) Row or Ride 4 min
2) Squat Seq

WOD
Strength, strength endurance, aerobic power

A. Back Squat: 3 x 1 @90% 1RM; rest 2 min, then 5 x 1 @80% – 1 rep every 30 sec
+
50 SDHP 75/53lbs
25 HR Pushups
50 Wallballs 20/14lbs
25 Toes to Bar

Recovery
Bully Stretch or
Death Stretch in time remaining
(your choice, whichever you need more)

Tuesday
make up day

Wednesday

Warm Up
1) Row (or Rope) 4 min

WOD
Custom Goals Training
+
Aerobic Power
Partner workout:
As a team, Row 8 x 500m (4 – 500s each) @85%
rest while your partner goes

Recovery
5 min-
Lunge Seq
+
Shinbox work

Thursday
TBD (posted on 3/6pm; after WOD released)
1) train
2) prep for Friday
3) rest if doing Open on Saturday

Friday

1) Open 13.1
2) Prep for Saturday

Saturday

Open 13.1
–OR–
Row 5000m @75%
+
Mobility work

 

ScottCrossfit Games Open 13.1

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