🔷 The 2022 CrossFit Open begins soon! We’ll be running the Friday Night Lights events on 2/25, 3/4, and 3/11. Sign up will be out this week so we can split into teams and get shirts ordered!
Programming
-Monday-
Working on a Clean complex for strength and skill before tackling a couplet of light Squat Cleans and Pull Ups. This will be a somewhat shorter but higher intensity day with a focus on the MetCon.
-Tuesday-
Strength time brings in the Shoulder Press where we can focus on quality reps and keeping your body in line. Big MetCon with Rowing, Russian Kettlebell Swings, Box Jumps, and Strict Handstand Push Ups. Lots of movements but very manageable reps. Meant to be a little longer and slower with a focus on movement.
-Wednesday-
Strength day focus as we build to a 10RM on the Back Squat. You’ve been putting in work so let’s get an idea of what that heavy set currently looks like. For those in the 20RM section of Squat Endurance on the Level Method MAP, consider taking a shot at your next load goal but just for these 10 reps. Workout is a quicker triplet of Single-Arm Dumbbell Overhead Walking Lunges, Single Arm Dumbbell Push Jerks, and Lateral Burpees over the Dumbbell.
-Thursday-
Long conditioning day as we work through rounds of 800m Runs, Ab Mat Situps, Push Ups, and Alternating V-Ups. Post WOD will have accessory work on the Hanging L-Sit.
-Friday-
Building to a heavy double on Deadlift to start this day. Not looking for a PR yet unless it is just easy for you as you haven’t tested in awhile. Workout will be a challenging interval of Hang Power Snatches and Double Unders. Great chance to work barbell cycling and skill development.
-Saturday-
Partner WOD! You’re splitting reps as needed working through Power Cleans, Toes-to-Bar, and Bar-Facing Burpees. Challenging reps but you and your partner can form a plan that best works for your team.