In lieu of the next 5 Friday workouts being dictated by what Crossfit HQ releases for the Open workout, I will be doing my best to program the rest of the week, based on my experience, to avoid the same movements on Friday, so everyone is fresh and we aren’t revisiting certain movements. No promises each week to be perfect, because we do not know what they’ll release, but I will do my best best to prepare our athletes competing and the whole gym to maximize your recovery and also performance.
If you are a competitor, I would suggest either staying away from the gym on Thursdays to be fresh for Friday OR coming in and doing a simple warm up, such as a 500m row and/or 2000m bike, then stretch and roll out, eat clean and drink plenty of fluids. Be “hungry” to come workout on Friday.
Conditioning AND Endurance WOD – 40 min cap
*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. Today we will be combining the class and all doing the same workout.
Buy In: 42 Cal Row
Then 4 Rounds of…
21 Ring Rows (RX – body parallel to ground)
21 Ball Slams 30/20
21 Ring Dips
21 KB Swings 70/55
Buy Out: 42 Cal Bike
*Based on class size, start half on the rowers and half on the bike as the buy in, then they will complete the opposite for the buy out. Aim to get those with kids started first, so they can be done timely.
*If class has more than 20 athletes and bike and rowers are all taken, feed athletes in as others finish their buy ins. Just have the athletes watch their start times.
*On Ball Slams and KB Swings must have vertical torso, hips wide open, and head through at the top
*Challenge yourselves on these basic body weight movements. There is a fine line of making them too easy, when in fact they can be a great challenge
Post your total times!