4 Box Squats (2 count on box)
8e Dumbbell Upright Row to External Rotation
Warm up and work up to a few challenging but confident sets on each exercise. No failing, no bailing.
Post work to comments.
Week 3 of 7
7 Rounds for Time:
7 Front Squats 135/95
3 Ring Muscle-Ups
The barbell comes off the floor and should be medium-heavy for you. 16 minute cap.
7 Rounds for Time:
7 Front Squats
7/5 Ring Dips or (10/7 Push-Ups)
The barbell comes off the floor. Use a challenging load that you can probably do unbroken for all 7 sets. You should be able to do unbroken sets of 10+ Dips to do the prescribed amount. If you cannot, then scale some volume or to Push-Ups instead. 16 minute cap.
Post time and Rx to comments.
Congrats to all of our CRASH-Beasts on a successful weekend in Boston. And a special congrats to Toni S. on taking home the bronze in the Women’s Open division and Coach Jess Fox on taking 3rd place in her division. That’s amazing!
The Open is Here!
So far we have around 130 CFSBKers registered for the 2019 CrossFit Open. If you’ve registered, congrats on making this decision! It’s going to be an awesome 5 weeks in which you’ll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about half a million people competed in the Open, making it the world’s largest participatory sporting event. If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.
Open Workout 19.1 will be announced this Thursday night at 8pm New York time. See the CrossFit Games site for more info.
As you may have read right here on the blog, we’re going to do in-house intramural teams again for the 4th year in a row to make the Open even more exciting and inclusive. When you sign up for the league, you’ll be placed on a team in which your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management.
This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason.
Friday Night Lights
We’ll also be doing a series of “Friday Night Lights” events again this year. Every Friday night from 5:30 to 8:00pm for the next 5 weeks, you’ll have a chance to take on that week’s Open Workout with your fellow CFSBKers in a high-energy environment. These are open to EVERYONE who’s doing the Open, not just Intramural teams. Check the blog this week for more info!
Programming & Submissions
As usual, the Open workout will be programmed for Saturday’s group class, which means you’ll have the following opportunities to perform the workout:
- Friday morning/afternoon group classes
- Friday Night Lights, 5:30-8pm
- Saturday Group Classes, 8-2pm
- Saturday Open Gym, 2-4pm
- Sunday Open Gym, 6-8pm
For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday group classes and Friday Night Lights, you’ll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can’t find someone to help out yourself.
In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm on Monday night. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit “David Osorio” as your judge.