Workout of the Day
STRENGTH
Back Squat
Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP
Novice
3 sets x 8 Reps
Notes
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.
METCON
For Time:
35/28/22 Cal Air Bike
70 Wall Ball Shots
200 Double Unders
Notes
The Bike should take you around 2-3:00
Your wall ball weight and height selection should allow you to chip through the 70 reps not performing any sets less than 10 reps at a time.
The double unders should take you around 3:30-5 based on your speed and ability. Scale by 50 reps or so to finish within that time frame.
See you on the other side.
CrossFit Group Class Programming Template (WK1/12)
King Charles holding court over these Thrusters
Final Open Results
The leaderboards below are based on everyone’s relative score only within the gym. You can go to Games.CrossFit.com to see everyone’s global rankings relative to each other, apply category specific filters like masters, regional, occupational, scaled only or Rx only etc if you’re curious. In the end, the Open is about putting up a solid effort every workout and throwing down not only with the rest of the CFSBK community but the CrossFit world at large. It’s also a great opportunity to see how freakishly fit the best in the sport are. For example, the top male and female meat robots finished 22.3 in under 4:15. Insane
Big respect to everyone who signed up and completed all three workouts. The Open puts everyone out of their comfort zone a bit and challenges many to attempt weights and movements they thought impossible. It also puts you on a on stage for three weeks which can be a little scary and vulnerable… but that’s the point!! Thank you to everyone who signed up, helped out at FNF, judged and cheered on friends, egged someone else to sign up, posted about it on social media and made the 2022 season special in some small or large way!