We are open for normal schedule. 1 day is too many snow days. See you in there.
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
Then, 3 rounds of Cindy
15 squats
10 push-ups
5 strict pull-ups or ring rows
Mobility
Banded shoulder mobility
Strength
A1. Strict press – 5×5; all working sets, adding weight each time
A2. Banded high pulls – heavy and a lot; 3×20
All the money is made in the banded high pulls at the top. Make sure it’s a slow deliberate movement with a giant squeeze at the top. High elbows should mimic the high pull of a clean or snatch.
WOD
“Brother in Arms”
20 min AMRAP
20 cals on rower
20 burpee box jump overs
20 thrusters (75/55#)(65/45#)
60 DU’s
Long. Periods of really high intensity where your heart rate is going to spike vs. times where you can get it to come back down. Take the time to look at this workout and plan out where you are going to push and where you are going to “rest”.
