Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
1000/800m row
50 kb sdhp
50 push ups
50 kb goblet squat
750/600m row
30 kb g2oh
50 push ups
30/30 kb lunges
Beginning at 0:00 and every 3:30 complete:
200m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
8min emom
A) 10 Mt. Climbers
5 Squat jumps
B) 5 inch worms
5 Kip swings
Barbell
7 Clean Pull
7 Pull Unders
7 squat cleans
7 jerks
*First 3 reps on coaches command
5 sets
1 Clean Pull
1 squat Clean
1 Hang Squat Clean
1 Jerk
*between 70-80% working sets
5 sets
2min on 1min off
200m run
7 deadlifts 225/155
*remaining max cliffhanger pull ups
Notes/stimulus
***Keep the run between 35-45sec
** run Pace should be such that you can perform all the deadlifts unbroken.
*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 rounds
500m row
20 Russian KBS 32/24
20 v-ups
20 Push ups
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Teams of 2
400m run together
100 wall balls
400m run
100 Alt DB Snatches 50/35
400m run
100 Pull ups
400m run
100 DB OH Lunges 50/35
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Marine corp birthday
Wallin
Rhythm Clap
Deacon
Cam
Give a sh*t
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 Rounds
2min on – 1min off
A) 200m run
Remaining time
Max cal Bike
B) 200m run
Remaining time
Max DB Thrusters
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10 Rounds
200m row
10 KBS
5 Burpee box jump overs
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
5min
Joint capsule work (pvc)
~Then~
50 PVC OH Squats
~Then ~
Barbell work
7 reps each
Snatch Deadlifts
Snatch Grip Shrugs
Snatch High Pulls
Muscle Snatch
Power snatch
OH Squats
Snatch Complex
5 sets
1 Snatch High Pull
1 P. Snatch
1 OH Squat
*working sets should be between 70-80%
3 rounds for time:
400m run
30 Box Step ups 24/20
10 P. Snatches 135/95
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
200m run
4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
400m run
8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
800m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10min amrap
15 Sonics
10 scorpions
10 cal row
5 HS Kick ups
5 inch warms
Then
barbell warm ups
10 Clean High Pulls
10 Muscle Cleans
10 P. Cleans
40 Push Ups
20 cal row
10 P. Cleans 155/105
30 H.R. Push Ups
20 cal row
10 P. Cleans 155/105
20 HSPU
20 cal row
10 P. Cleans 155/105
10 Wall Climbs
20 cal row
10 P. Cleans 155/105
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