Friday, Jan. 23 CrossFit Workout of the Day
CrossFitters, don’t forget to sign up for the Open. The first workout is just over a month away. Not sure you’re ready? Get some inspiration.
The CF Open is a perfect opportunity to test your skills — mental and physical, the skills you have and the skills you don’t (yet). Don’t think you have pull-ups? You won’t know until you’re in the middle of a workout with no choice but to jump up there and try one. With everyone around you also trying for the first time, and everyone in front of you cheering you through, what better time to do it? Last year there were tons of “firsts” and PRs during the open … what will be yours?
— Coach Carissa
The Open is the one time a year where the whole CrossFit Community can come together and celebrate the world of fitness. It’s doesn’t matter if you are the “firebreather” of the gym trying to compete at the next level or the person that just finished his or her On-Ramp: the Open is for you. Now is the time to sign up. Now is the time to be a part of something bigger than yourself. Now is the time to show off your training. On February 28th the CrossFit season begins!
— Coach Jamie
Warm up
3 rounds not for time:
10 light KB thrusters
10 ring rows
1:00 plank
Strength
Fitness: Clean pull (with no explode) + hang power clean + power clean
Performance: Clean pull (with explode) + hang clean + clean
Conditioning
Fitness
4 rounds for time, with a 20-minute cap:
250m row
21 burpees
15 KB swings
9 hand release push-ups
Performance
4 rounds for time, with a 20-minute cap:
250m row
21 burpees
15 KB swings (Competition: 70/53, Performance: 53/35)
9 handstand push-ups
2015 01 22