As we stare down the barrel of yet another Open workout, remember we only have 2 weeks left. There have been years in the past where it’s been such a grind, I put very little effort into the last WOD and regretted it the entire year. Stay focused, work hard for two more weeks, and remember to have an absolute blast while you are doing it.
After the Open some of tend to get a little burnt out on the classic CrossFit movements. We might need a break both mentally and physically. But you cannot let that get in the way of working towards a healthy lifestyle. That’s why PortFit is going to step up and try to give you some more options. 1 week after the last Open workout, we are going to run a 6-week session of PortSwole.
PortSwole is going to be dedicated to getting stronger. Designed to make Arnold proud, we are here to get big biceps and washboard abs. Curls, protein, gallon jugs of water, skull crushers and more curls will all play major roles in this strength-based program. Three days a week programming will be sent to you with optional ‘workouts’ that will play very differently than your typical CrossFit WOD. If you are interested, please shoot us an email.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds of :30 of work, :30 of rest
Jumping jacks
Reverse lunges
Push-ups w/shoulder taps
Jumping squats
Mobility
The Port squat mobility series
Strength
Back squat – 1×3@80%, 2×2@85%, and 3×1@90%
Rest as needed between sets. Old fashion work. Stay focused.
WOD
“Frogger”
25 min AMRAP w/partner
25/20 cals AB
50 wall balls
500m row
25 double jump, over the rower burpees
You can tag and switch however you want, but obviously, one movement cannot be worked on until the previous is finished. The burpees are a double jump. So burpee on the same side the entire time. If you do not feel comfortable jumping over the rower, simply jump over an invisible obstacle behind the rower itself.
