Wednesday, Jan. 21 CrossFit Workout of the Day
Wondering why you should sign up for the CrossFit Open? Here’s what some of our coaches have to say:
Use the open as a microcosm for your daily life. Compartmentalize the WODs, focus on the current rep and move on. A digestible piece is do-able. Just like an overwhelming day or week. Conquer!
– Coach Matt
The open is a great way to be forced to define and face your weaknesses in your training and know where to focus your training in the coming months and over the course of the next year. Nothing defines progress like looking back year after year and seeing your progress on the worldwide leaderboard.
– Coach Nicole
Warm up
3 rounds not for time:
10 single-arm KB push press (5 per arm)
15 KBS (light/medium)
20 hollow rocks
Strength
Push jerk
Fitness: 3 x 5 across (increase weight from last week)
Performance: 2 x 5 across then ME ≤ 10
Conditioning
Performance:
4 minute AMRAP:
10 front squats (135/95, 155/105)
10 C2B pull-ups
2 minutes rest
4 minute AMRAP:
12 front squats
12 C2B pull-ups
2 minutes rest
4 minute AMRAP:
14 front squats
14 C2B pull-ups
Fitness:
Sub regular pull-ups or jumping pull-ups
2015 01 20