Last week before the CrossFit Open. Settle into your teams it is going to be a wild ride. If you are not on a team and are second guessing that choice, talk to myself or Sophie we might be able to change that.
Bye, bye old rowers. Hello, brand new rowers.
As you can see, we have upgraded all of the old rowers to brand new ones. That means you need to make more of an effort to take care of them so they last. After every workout, each rower should be wiped down (screen, seat, handle and rail) and put away properly (the oar is back and the screen is down and protected). If we all spend an extra 2 minutes, these rowers should stay in perfect condition for a long time. Coaches will make sure to remind you of this, I am sure.
Warm-up
Spend 2 minutes in Z1
2 rounds
10 KBS
10 goblet squats
10 push-ups
Mobility
Front squat prep here – quads, ankle and hips
Strength
A1. Front squat – work up to a heavy triple
*Volume is the priority here, not necessarily finding a 3RM.
A2. Weighted sit-ups – 3×15; using a plate and keeping it OH
WOD
“Trickery”
14 min AMRAP
30 wall balls
15 burpees
10/7 cals on AB
Simple CrossFit, start around 80% and increase as you get closer to the end of the AMRAP
Cool Down
Spend 5 minutes stretching before you go
Spiderman, pigeon and coauch
