So we are through 3 weeks of the CrossFit Open and I have to say how incredibly proud I am of how amazing this community has stepped up. Three really tough workouts, busy classes, lots of difficult movements and all you guys do is find the positive. You have been so supportive of each other, putting everyone else before you and your workouts. People have been so willing to judge and change weights I have had a tough time getting a judging point myself. Some of our coaches took the online judges course and can’t find anyone who needs a judge. It’s absolutely awesome. Remember to keep having fun and always walk away from a workout smiling because we are so lucky to be able to do what we do on a daily basis.
Here’s to a very successful end of the 2018 Open season. Two more workouts to go.
Warm-up
Spend 2 minutes in Z1
Then, dynamic warm-up with focus on power and hip opening movements.
Mobility
Front rack, hips and ankles
Strength
A. Weightlifting complex – 1 power clean + 1 split jerk
B. Front squat – 3×3, adding weight to 2/26
Equal and plenty of time to work on both. Make sure you have a goal for each. Building in the weightlifting complex but staying across in the front squats.
The power cleans have been looking really good, so let’s throw in the infamous split jerk. Take what you learned from working on the push jerks with regard to the finish position and getting your head through and apply it to the split jerk. In order to really gain ground on this very difficult movement, you must trust getting your head through and driving yourself under the bar. Do not add weight to poor movement. Earn the ability to move on.
Front squats are building off of 2/26. Add weight to that 3×3.
WOD
“Cold Inside”
10 min AMRAP
1 power clean (185/125#)(155/105#)
3 front squats
20/16 cals row
Your heavy barbell for the week. Like, really heavy. For those of you who are more of a percentage person, think between 45 and 55% of your 1RM. We don’t want to have to break up the three front squats, so make sure you are ready to get them all before picking the bar back up again.
The strength is a good movement warm-up for the strength. Make sure you carry the priority towards good form into the workout.
Accessory Work
Banded good mornings – accumulate 80
Laying banded leg curls – accumulate 100
