REMEMBER if you are doing/redoing the Open workout you have from 8-10am to do so. Start the workout so YOU WILL NOT run over into the 10am class. Space will be first come first serve (mobility class will have some space reserved) and you will need to set up your own judge.

8am Endurance:

9am Mobility

10am Class Workout:
Warm Up:
3 Rounds
200m Run
8 Hollow Rock to Super Mans
6 Down Dog to Seal Stretch
5 Hanging Scap Pulls
5 Kip Swings

Workout:
9-11-13-15
Burpees
Hang Dumbbell Cluster 50/35 INT-35/25 BEG-25/15
Chest-to-bar Pull-up INT/BEG-Pull Up Progression

Partner Version:
18-22-26-30
Burpees
Hang Dumbbell Cluster 50/35 INT-35/25 BEG-25/15
Chest-to-bar Pull-up INT/BEG-Pull Up Progression
Try to split as even as you can with only 1 person working at a time.

**Even though this video is the movement from the ground it will be the same in the workout it is just starting from the “Hang” position (started deadlifted to your hips)**

OPEN WORKOUT SCHEDULE:
-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout.
–If you are registered we will set you up with a judge to verify your score.
-Friday Night Lights will start at 4pm and we will run heats of the workout until 7:15pm.
-There will time Saturday from 8am-10am to do the workout if you are registered. The space will be first come first serve and you will have to set up your own judge.
-There will not be open times for Sunday or Monday

20.1
At 8pm go to games.crossfit.com to see tomorrows workout

10 rounds for time of:

8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes
TIME
Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb.
Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Teenagers 14-15 ♀ 45 lb. ♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Masters 55+ ♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

REMEBER THE 2020 CROSSFIT OPEN ANNOUNCEMENT OF 20.1 WILL BE TONIGHT! It’s not too late to register and join your fellow TH Fam who are signed up. Just CLICK HERE to register. If you have any last minute questions or concerns about it just ask a coach.

Warm Up:
12 Min EMOM
6 DB Rows Each Arm
10 DB Goblet Squats
20 Double Unders or Singles
8 DB RDL

Workout:
Each for time
Row: 5x 500m
Rest as needed between efforts
**These should be SPRINTS** Give yourself adequate rest between sets so you are getting around the same time each attempt. Guys try and aim for as close to 1:45 as you can. Ladies aim for close to 1:55.

DON’T FORGET THE 2020 CROSSFIT OPEN STARTS FRIDAY!!

Warm Up:
2 Rounds
10/8 Arm Only Cal Bike
10 PVC Pass Throughs
10 Wrist Rolls
10 Elbow Circles
10 Arm Up and Backs

With an empty bar go through 2 sets of 6 of each movement

Strength Day:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
RX-85% INT-75% BEG-65%
Working those percentages from your max of that specific lift.

The videos below help break down and highlight the differences between all 3 of the movements used in today’s workout.

For those dying for that extra Metcon work at the end here is Wod for you> start it whenever you want
10 Minutes
10 bike cals
20 air squats
200m Run

Sign up for the crossfit open. It’s an awesome time for all skill levels. The most common thing I hear during the open is “I wish I would have signed up for the open, everyone else did.” Check out the post on the members facebook page to see what it’s all about or just register and figure it out as we go.
games.crossfit.com

Warm Up:
2 Rounds
150m Row
5 Push Ups
6 Banded Rows
7 Ring or Bench Dips

Skill Work Stations: 15 Minutes
Everyone will start at the same point and then just work through as many of the stations as you can. Once you get to the top station for you stay there and drill the movement. There will be more movements available but these will be the ones you will see. EVEN IF YOU DON’T HAVE MUSCLE UPS we are going to find where you are in the movement and start drilling that for you. There will be plenty of progressions for EVERY skill level.
-Ring Row+Dip(adding in banded and false grip variations for those who have MU or are close on the transition)
-Low Ring Drills (From Toes, Inverted, Mid Ring Set Up)
-Transition Drills (Russian Dip from the Floor or Box)
-Strict Muscle Ups
-Muscle Up Kip Swing
-Kipping Muscle Ups

For Time 9 rounds:
6 Toes-to-rings BEG-Knee Raises/Leg Raises
3 Ring Muscle-ups**We will use the skill session to determine progression**

Those going RX should be aiming for under 8 Minutes. Those using a progression aim for under 10, again with the progressions we will have you do from the breakout session will help keep you moving fast.

Finisher:
6 Minutes – go all out.
10 Kb swings
10 Push ups
100 M run