Upper East Side

Tomorrow starts our last cycle before the CrossFit Open! It’s a 7-week cycle with test week culminating the week the Open starts (2/27). Successful Open workouts from athletes tend to be a result of excellent conditioning; expect to lift a little lighter, while working on maintaining excellent form and efficiency as you move faster through metcons. You will also see some retest of prior year’s Open WODs to get a sense of what to expect if this is your first Open season or to retest prior years WODs.

This cycle differs from the others in that we will NOT be rotating movements each CrossFit day. Therefore, expect to see:

Mondays: 20RM squat
Wednesdays: Clean + jerk complexes
Thursdays: Snatch complexes
Fridays: Gymnastic skills

Expect to feel the increased conditioning demand of this cycle, even in the strength portion. If you haven’t done 20 rep squats, it’s so much conditioning! Same goes for Olympic lifting complexes; move fast under the bar, and then recover from that heart rate spike! Giddyup!

— Coach Nicole

Warm up
3 rounds not for time:
8 broad jumps
10 ring rows
15 sit-ups

Strength
Back squat
Build to 1×20

Conditioning
Performance
15-12-9-6-3 reps for time:
Handstand push-ups
Power cleans (135/95)
Bar-hopping burpees

Fitness
15-12-9-6-3 reps for time:
KB push press
Hang power clean
Bar-hopping burpees