Workout of the Day
85%x 5 Reps x 2 Sets
3 sets x 8 Reps
INTM+: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 85% of your training max and perform two sets of 5 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 6-12 reps with a cap at 15 reps.
NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to. There are two more weeks of 3x8s.
14 Cal Row
14 Box Jump Overs
14 DB Push Press
Challenge yourself on the push press weight (+/50/35/20/-)
So sad the Open is over right???? Right?????
Congrats to everyone who completed all three workouts in this year’s Open! What were your favorite to least favorite workouts in this year’s open and why?? We’ll have the full results tomorrow as the leaderboard takes a day to actually settle in.
Here’s coach DO’s answers:
I usually don’t like low skill engine workouts like this (because I do poorly in them!) but I felt pretty happy with my pace and performance on this one. I went to a very uncomfortable place and stayed there for a long time. No wasted time on transitions and all the movements were short enough not to blow you up. Also great to have the Spirit of CFSBK, Lizzie D as my judge!
I came into the Open with a back strain so seeing this workout made me pretty nervous. Even warming up for it I was tentative if I’d give it a real effort or just try to do a few reps to put up a score. Once I got going it felt good and actually kept feeling better the farther I got. Also- unlike everyone else in the world my back felt a ton BETTER when I was done. Move well people. Also this one gets bonus points because of the CrossFit Games athletes in the room when I did it at Rogue HQ.
I kind of assumed I’d clear the BMUs and get a few cracks at 135 but it was not meant to be. This was hard to anticipate how it would go because people were all over the map with this one. Some really fit folks not making it to or past the BMUs and some high level gym people finishing it. I’m not sure if I had been more aggressive with my pace how much farther I’d get. Those 115lb thrusters were tough and I lost a lot of time staring at the bar. After 7 BMU I had three misses in a row so sort of hit a wall.
Overall a fun open! I wish there was a 2 part workout that had a lift in it but I’m overall pleased with the events. I feel like I gave each workout a proper effort and have no regrets about any one performance.