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
The 2020 CrossFit Open starts this week! (20.1 Release is Thursday Night). If you are interested in signing up you can click here and register.
Warm up: 3 rounds 100m Run 10 Line Hops Each Leg 8 Empty Bar Thrusters 6 Knee Raises
Workout: For time 75 Double Unders/Singles 75 Back Squats 45/35 BEG-35/15 75 Sit-ups 75 Double Unders/Singles 75 Burpees 75 Push Press 45/35 BEG-35/15 75 Double Unders/Singles If you are going for the RX version of the workout, you should be aiming for around 25 min. If you are using a progression aim for staying under 35 minutes.
30 Min Cap Teams of 3 60 Clean and Jerk 135/95 400m Team Run 10 Rope Climbs 400m Team Run 100 Bar Facing Burpees 400m Team Run 10 Rope Climbs 400m Team Run 60 Clean and Jerk 135/95
