The Open starts in 15 days
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“I have some guys who are stronger than me, so I try to keep up with them on the strength stuff, and I got some guys who are faster than me, so I try to keep up with them.” Rich Froning, four time CrossFit Games champion
5 x 5 hip to ring swings
5 x ME distance HS Walk (only count if over 4 feet, otherwise start over)
Countdown to the Open: 16 days!
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“I just want people to look at me and see it’s not just the Fronings of the world that can do this … it’s everyday people.”
10 Broad Jumps each for max distance
2 Pause Squat Cleans (2 seconds at knee) + 1 Jerk
Alt EMOM 20
Odd- 3 Rope Climbs
Even- 7 Chest to Bar Pull-ups
Planks 5 x 1:00/:45
The first Open workout gets released in 17 days. Sign up now at http://games.crossfit.com/
3 Shrugs with high pull
3 Muscle Snatches
3 Snatch Balances
3 Snatch grip strict press in bottom of squat
3 hops forward and back in bottom of squat
3 Squat snatches from Power position
3 Squat snatches from above knee
3 Squat snatches from mid shin
2 sec Pause Snatch (below knee)
5 x 3 @ 110%
3, 6, 9, 12, 15, 18, 21…etc.
Clean + Jerk
Toes to bar
Glute ham raises
19 Days until the Open
1 RM Snatch
1 RM Clean and Jerk
Bar Muscle Ups
**EMOM 5 Burpees**
30 Glute Ham raises (for quality)
30 GHD situps (for quality)
5 Rope climbs (for quality)
20 Days until the Open
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1 mile run
3 x 10 with empty barbell (maybe add a little)
Deadlift 3 RM
15 minute strict cap
10-15-20-25-30-35 Deadlifts 135/95-185/135-225/155-275/185-315/205-365/225
15 Box Jumps
The deadlift reps not only increase by 5 each time but the weight also increases (Highlight is to clarify which numbers go together). Box jumps stay the same throughout.
5 x 3 @ 5RM from last week
Do some Running/ Rowing/Swimming/Mobility/Skill Work
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
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22 days until the Open
20 minutes to find a max double
Max reps at 80% of that double
10 Cal Row
10 S2O 75/55
10 Wall Ball
10 Front Rack Lunges 75/55
3 minute Max Reps
400m sled drag
5 x 1:00/1:00
The Open starts in 23 Days
3 Position Power Clean
12 Minutes to establish a max
12 Minutes to establish a 3RM
2 Rounds of 10 OHS 95/65 and 10 C2B Pull-ups.
If completed, the EMOM 3 continues but reps increase to 12 and 12.
This cycle continues until you do not finish the 2 rounds of movements within the 3 minute time period. Reps increase by 2 each round for both movements.
15 Minutes of HS Walk
The Open Begins February 25. Sign up now.
12 minutes to establish a max of
3 Position Power Snatch
Hip, Hang from knee, Floor
5 x 10 @70% as fast as possible
rest as needed between sets
0-5 – Muscle Ups
5-9 – Box Jumps 24/20
9-12 – Strict HSPUs
12-14 – Burpees
14-15 – Toes to bar
200 Double Unders for time
Clean and Jerk
Bar Muscle Ups
Run 2 Miles