Week 1 of the CrossFit Open!!! There is still time (3 days to be exact) to register if you have not yet. Here is what you can expect for the next 5 weeks:
Fantasy CrossFit – $5 buy in and choose who you think will be the winner of each of the 5 Open Announcements, week 5 has 3 contenders, list who you think will take 1st, 2nd and 3rd. He/she who has the most correct guesses in the 5 weeks wins the pot of cash. Coach Lane will be keeping score and the money safe until the end of week 5 where the winner will be announced at the last Throwdown/BBQ. Click the link to print off your score card to bring to the box. Fantasy CrossFit CF Open 2016 We will have a limited supply of the score cards at the Box!!
Thursday Night Streaming of the Open Announcement at 6pm Sharp. Each week we will have a projector set up so we can view the announcement of that weeks workout and then watch the two athletes go head to head. Yoga will be held at 7p after the announcement and it will be geared towards getting your body ready for Friday’s movements. Regular WOD times on Thursday, we won’t be cancelling any class times 🙂
Week 2 – Hats and Headbands
Week 3 – Super Hero
Week 4 – 80’s
Week 5 – Patriotic
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 1-2 minutes between sets.
12 Min EMOM of:
1 X Clean rep
Start @ 60-65% Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM
* 1 minute rest. Adjust weight and roll into
CrossFit Games Open Event 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean and Jerk RX 165/110 145/83 RX Masters 135/75 115/55 lbs
*Scale weight of movement as needed for progression and smooth speed through the 5 Minutes. Ask your coach for help.
COOL DOWN/RECOVERY:Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Three sets of:
2 minutes of Left Hip Flexor Stretch of Your Choice
2 minutes of Right Hip Flexor Stretch of Your Choice
2 minutes of Thoracic Spine Mobility of Your Choice
*Prepare for Open 2016.