Sunday night open workout attempts from 5pm to ?
BUT there is a Penske truck unloading party at 11am, no class at 9am
You are welcome to come in sunday night and do open workout even if you are not signed up for the open.
if you want to sign up for the open go to games.crossfit.com

workout details are posted at games.crossfit.com
IF YOU ARE REGISTERED FOR THE OPEN AND WANT TO COMPLETE THIS TOMORROW PLEASE PRINT A SCORECARD AND LINE UP A JUDGE. I won’t validate scores if you don’t have a judge
We will be running heats of this on Sunday at 5pm as well.

25.1

As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

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, it’s 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.

General /Specific Movement Prep (6-8 minutes)
2-3 Sets: For Quality
200m Run
1:00 Row, Increasing Intensity each set
10m Knee Hug Lunge and Twist
10m Walking Inchworm to Hollow Body Hold
10 Alternating Cossack Squats
:20 second Wall Supported Handstand Hold (Add weight shits if possible)
10-15 minute Class Progression
Handstand Walk Skills and Progressions

Workout
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
25 foot Handstand Walk

Level 2 and 1
Every 6:00 x 5 Sets
400m Run
300m Row
20 Air Squats
3 Wall Walks
*not going upside-down?? No worries. 10 strict db presses, seated

********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.

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.

General Warm-Up: (8-10 minutes)
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
6/6 Half Kneeling KB Windmill
6/6 Single Arm Ring Rows
10 Ring V-Outs

Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 False Grip Ring Row
6 Bar Kip Swings
10 second Tuck L-Hang
4 Burpees + 4 Box Jump Overs
8/6 Calorie Bike
–
Ring Muscle-Up Skills and Progressions (10 Minutes)

Stregnth/skill
Ring Muscle-Ups
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Workout
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest

Level 2:
12:00 EMOM
minute 1: 8 Burpee Box Jump Overs
minute 2: 12 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Level 1:
12:00 EMOM
minute 1: 8 Burpee Box Step-Ups
minute 2: 12 Kipping Knees to Chest
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10
Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round
Secondary Objective: Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:
We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.