Wednesday October 9, 2019 (20191009)

Level 1

10 minute AMRAP

10 Air Squats

10 Elevated Push Ups

10 Ring Rows

10 Leg Raises

Level 2

10 minute AMRAP

10 Goblet Squats (35/26#)

10 Push Ups / Elevated

3/2 Pull Ups or 10 Ring Rows

10 Leg Raises

Level 3

10 minute AMRAP

10 Goblet Squats (44/35#)

10 Push Ups

5 Pull Ups

10 Leg Raises

Level 4 Rx

10 minute AMRAP

10 Goblet Squats (44/35#)

10 Push Ups

5 Strict Pull Ups

10 Leg Raises

Motivation

The CrossFit Open is upon us.  We are making a push to have all of you participate in the Friday Open workouts.  The CrossFit Open has been going on for several years now and I believe it is a good measurement of your general fitness.  Over the past several years we have seen a consistent set of movements.  Occasionally we see a new one.  What we don’t know is the structure of the workouts. That’s where the fun is.  I do believe that the movements used in the Open are the same movements that give us the biggest return for our fitness time investments.  They are the foundational movements we should strive to become proficient in.  

We are using the Open this year to see where we can help you improve.  We have divided all of you into four teams.  Patrick, Carlos, Bo, and I will each be a group Coach.  Our role is to first encourage your participation.  Once we see how you are doing with the workouts we will address ways each of you can individually improve.  Where are we lacking?  Are movements difficult because we don’t know or understand the skill.  Is our mobility a limiting factor?  How can we improve?  

I am excited to use the Open as a motivation to see where we currently are and most importantly let it help guide our goals for the next year.  

Strength

Snatch:

Build up to a HEAVY set of 3 or work technique.

10 minutes

3 reps EMOM

 

Don’t Stop Here

More To Explore

Monday November 18, 2019 (20191118)

Start and Replace all the Text Below Level 1 14 Minute AMRAP 20 Alt. Split Snatch 20 Knee Raises 20 Z Press Level 2 14

Friday November 15, 2019 (20191115)

Start and Replace all the Text Below Level 1 “Grace” 30 Clean & Jerk Something Challenging Level 2 “Grace” 230 Clean & Jerk 95/65# Level

Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter