********READ THIS**********
-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.
2:00 Cardio Choice

—
:20/:20 second Banded Front Rack Stretch
:30/:30 second Active Scorpion Stretch
20 Down Dog Toe Touches
40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)
2 Sets: For Quality
15 Double Unders or 30 Single Unders
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
4 Push Press

Barbell Specific Primer (3-5 minutes)
2-3 Sets, Building Loads to starting weights
1 Clean Lift Off
1 Slow Pull Power Clean
3 TnG Power Cleans

Strength
Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.


3 Rounds For Time
60 Double Unders
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg

Level 2:
Barbell Load: 115/75lb, 52/34kg

Level 1:
Barbell Load: 75/55lb, 34/25kg

Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
Workout Strategy and Coaches Notes:
Strategy & Approach: This workout is all about efficient barbell cycling and smart pacing. Athletes should aim to keep transitions quick while managing grip and shoulder fatigue. Double unders should be performed unbroken or in two sets to avoid excessive rest. The deadlifts should be cycled smoothly in 1-2 sets, with focus on bracing and avoiding excessive lower back fatigue. Hang power cleans should be performed efficiently, ideally in sets of 4-6 reps, avoiding early burnout. Shoulder to overhead should be done in 1-2 sets, using push jerks for efficiency and reducing shoulder fatigue. Athletes should control their breathing and manage rest strategically between movements to maintain a consistent pace throughout all three rounds. Coaches should ensure athletes choose appropriate scaling options and reinforce proper barbell cycling techniques to maximize performance and minimize fatigue.