[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
10 minute AMRAP
10 Air Squats
10 Elevated Push Ups
10 Ring Rows
10 Leg Raises
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[tab]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
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[tab]Level 3
10 minute AMRAP
10 Goblet Squats (44/35#)
10 Push Ups
5 Pull Ups
10 Leg Raises
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[tab]Level 4 Rx
10 minute AMRAP
10 Goblet Squats (44/35#)
10 Push Ups
5 Strict Pull Ups
10 Leg Raises
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[tab]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.
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[tab]Strength
Snatch:
Build up to a HEAVY set of 3 or work technique.
10 minutes
3 reps EMOM
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