Workout of the Day
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
Every 3 min x 4 Rounds
3 Bar Muscle Ups
6 DB Hang (Squat) Cleans
Max Calorie Row until 1:40 mark of each round
In today’s metcon, you’ll work for 1:40, rest for 1:20. Your first rowing effort should be a challenging effort that you think you could sustain for several minutes without rest, rather than a true “max.” Then in subsequent rounds, aim to meet or beat your calorie count.
Suggested weight for the DB’s is 50#/35#/20#, but don’t let that limit you! Choose something that will be a TOUGH set of 6, and focus on your technique. Keep the DB’s close to the sides of the body, rather than swinging them out front.
A. 1-2 BMU
B. 6 CTB Kipping Pull Ups
C. 3 Strict Pull Ups + 3 Dips (matador, parallette, bench)
Why do we handstand at CrossFit? Read this 2004 CrossFit Journal article on the very topic by Greg Glassman
42 CFSBKers Registered for the Open so far!
What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!
How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!
CFSBK’s Open Roster (so far!)