The CrossFit Open starts in 11 days! This week is a model of how the following 5 weeks of the open will go. Each week will be geared for testing on Saturday mornings. The formate below is just shifted one day back. To explain this, if you look at Thursday its a skills and drills day, during the open that will shift back to Fridays so we have a day to rest, recover and perfect technique. If you haven’t yet signed up for the open there is still time and last year it was a blast! See you in the gym this week!
Monday: Deadlift 5, 3, 3, 1, 1, 1
Tuesday: 5 Rounds for Time: 5 Squat Cleans 135/95/65 and 15 Double Unders
Wednesday: 2 Rounds for time:
30 Burpees
25 Push Press 45/35
20 Sit Ups
15 Hand Release Push Ups
Thrusday: Skills and Drills: Handstands, Pistols and Double Unders
Run 1 mile for time
Friday: If you complete a section in 5 minutes or less, you get an additional 5 minutes for a total of 3 sections and a cap of 15 min.
For time:
Section 1: 10 Ground to Overhead 75/45, 10 Box Jumps, 24/20, 10 Jumping Pull ups
Section 2: 15 Squat Cleans 95/65, 15 Wall Ball Shots 20/14, 15 Pull ups
Section 3: 20 Overhead Squats 155/105, 400m Run, 20 Bar Muscle Ups
