Friday 1-15-16

The Open has….OPENED!

You are now able to sign up for the 2016 CrossFit Open. We are very excited to see everyone’s progress this year with whatever they throw at us. Challenge yourself and get signed up peeps.

Just head over to games.crossfit.com to make your profile, that’s the first step.

Also, the Row’d Royalty 16.2 workout has been released. Head over to rowdroyalty.com to check it out!

Final 2 things:
1) this Saturday, after class, if anyone is willing to hang around, we are going to take the rowers apart a give them a good clean.
2) next Thursday, we are doing the first of many “Open Prep” classes. It will be at 5:30pm. Try and be there as we plan to be as prepared for the Open as possible.

Swink Intro
-LaCrosse Ball introduction

Skill:
-Pressing (Strict, Push)

5 Rounds of:
-10 Push Press
-200m Run

Core:
-4×30 sec side planks

Swink Sweat
For Completion
-10, 8, 6, 4, 2 Deadlift
-100, 80…etc. Singles
-1,000, 800…etc. m Row

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
20:00* to find:
-Heavy Single Clean and Jerk
*This includes Skill work too

For Time:
-50 WallBalls
-50/100 Double Unders

Pullup Strength:
-stick to the program, ask a coach about it:

image

image

Swink Performance
-Shoulder Strength
-Glute Strength

For Time:
-30 Squat Cleans
-30 Burpees
Rest 3:00
-20 Squat Cleans (increasing weight)
-20 Burpee Box Jumps (24/20)
Rest 3:00
-10 SquatCleans (heaviest weight)
-10 Burpee Hurdles (high as possible)

Pullup Strength:
-stick to the program

image

These 2 fantastic people are going to have us over at their place Saturday, Jan. 30th, so clear your schedule. More on that next week!

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