Workout of the Day
AMRAP in 30 minutes:
4 Dumbbell Thrusters (50/35#)
This workout is a play on Open WOD 20.2, which was a 20 min solo workout. Today we have a longer work period, with rest included.
Partners will alternate full rounds of work. Aim to be consistent as you and your buddy accumulate volume in this heavy hitter!
In full classes today, be mindful in your transitions to/from pull-up bar and in setting down your DB’s/jump rope.
Choose a DB weight that is very challenging for you. In other words, shouldn’t be able to do more than 8 or so reps at a time.
a. 3-5 reps/round (a comfortable unbroken set)
b. 6 hanging leg/knee raise
a. 12 DU’s, can also count attempts
b. 36 single unders
CrossFit Group Class Programming Template (WK5/9)
Gianna setting up for yesterday’s reverse lunges
How and When to Perform the CrossFit Open Workouts
CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 13th year participating in the Open and already have nearly 70! CFSBKers registered to participate! Monday we’ll share some fun activities around the Open we’re going to run this year!
Friday Night Fever
Every Friday starting at 6pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (FNF is available only to people registered for the Open through CrossFit).
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
We will run the Open workouts Saturdays in group classes on 2/18, 2/25 and 3/4. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.
Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.