8am
40 Minute Amrap
Teams of 3
Move through the machines
60 Cal bike
60 Cal ski
60 Cal row
*every time you finish a machine do 30 sandbag cleans over the shoulder

9am Crossfit
5 Rounds for time of:
15 Bar-facing Burpees
10 Toes to bar
Directly into
21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories bike

The CrossFit Open Starts today! What is the CrossFit Open?
Here is a short explanation.
Yesterday at noon, CrossFit headquarters released the first of 3 Crossfit Open Workouts. CrossFit gyms all over the world will be doing this workout today. We will be doing the workout as the class workout at 5a, 6am, 9am and 10am. then we will run heats of the workout for Friday Night Lights from 4pm to 7pm
If you register for the open at (you don’t have to register but its a lot of fun so you should)
games.crossfit.com
a classmate or coach will be your judge for the workout tomorrow. They will count your reps for you and hold you to the basic standards of the movements. They will record your score on paper then you will enter your score in online. I go in and verify that score and you get to see where you stack up against people all over the world in your specific age/proficiency group. There are beginner, scaled, and RX divisions so you can participate no matter your skill level.

You’re doing the workout anyway, you might as well sign up!

Warm up on the board.
Tomorrow is the open so we will be working just a cardio piece today


Every 12:00 minutes, 3 Sets
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg
800m Run
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg6

Warm-Up:
3 Sets, For Quality
10/10 Standing Pallof Press
20 Bear Plank Shoulder Taps
10 Medball Cleans
5 Hollow to Arch Rolls

Bench Press
Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Bench Press

Wod
For Time
21-15-9
Toe to Bar
Shoulder to Overhead 135/95lb
Wall Balls 20/14lb,
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time
Secondary Objective: Break three times or less on each movement per set.

Athlete Notes + Workout Strategy:
Plan breaks on the Toe to Bar starting things off today in order to maintain consistent
sets from the 21s all the way until the last set of 9s. The shoulder to overhead loads
should be manageable for big sets with the focus of maintaining a push jerk movement
in a clean efficient cycling manner. The Wall Balls will feel quite a bit of interference
from the Shoulder Overhead, but focus to maintain unbroken sets throughout. Limit
the rest period back to the bar even if that means starting with quick short sets on Toe
to Bar. Plan to move quickly through this piece, focusing on transitions and clean
efficient movement patterns.

Weightlifting warm up

Then
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
We will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find the weight
Goal = 85-90% of 1RM Power Snatch

Wod
4 Rounds for Time:
500/425m Row
50 Double Unders
15 Hang Power Snatch
1:00 Rest
Barbell Load: 95/65lb, (43/30kg)

Time Domain: 15:00-18:00 minutes
Time Cap: 22 Minutes
Primary Objective: Complete the workout in sub 18:00 minutes
Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power
Snatches