The Port
Today is going to be a fun one!
It’s been a while since we’ve been able to create a competition-type atmosphere in the gym. But sometimes just having that extra little feeling of pressure makes us push a little harder or makes our hour together just a bit more fun. Today is also an opportunity to start thinking about the CrossFit Open, coming up in March. It isn’t uncommon for there to be tests like this one; a spicy metcon, a short rest, right into finding a heavy lift.
So today will be run just like that! You’ll come in with your jump-rope and grab a barbell. Your Coach will explain the day, take you through a nice long warm-up, give you a little prep time, and then the clock will be on. 6 minutes on the clock for the workout, 3 minutes to rest, and then right into 8 minutes to find your heavy lift.
We’re really looking forward to this one, and hope you are too!
Warm-up
:30 Single Unders
10 Good Mornings
10 Behind the Neck Strict Press
5e Spiderman Rotations
:30 Double Unders
8 Power Cleans
8 Front Squats
8 Push Press
8e Leg Swings
:30 Double Unders
6 Power Cleans
6 Push Jerks
PreWOD
Power Clean + Hang Squat Clean + Split Jerk
4 sets; building just past the weight you plan to use in the workout.
WOD
Crossfit Open Simulation Day!
Workout Part A:
AMRAP 6:
25 Double-Unders
5 Clean and Jerks (135/95)(115/75)
– Rest 3:00 –
Workout Part B:
8 minutes to Establish a Heavy 1-Rep Clean and Jerk
