Open Practice

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Inevitably we now start hearing the conversations around the box about doing the opens or not. I absolutely understand the reservations especially if this is the first year you are involved with CrossFit Lando. Let me tell you that what my post on the Opens finished with a few nights ago is absolutely true. The experience is invaluable and to the person I don’t know anyone who participated in the Opens who regrets it. Especially here at CFL. Here we do “Open Saturdays”. They are honestly the most fun 5 weeks here. Make’s February and March go by like a snap and next thing we know it is April and warm. On Open Saturdays we get everyone who wants to participate in different heats and everyone throws down together. It is more fun than anything you have done in CrossFit with the exception of the CFL 2 Year Anniversary Party )coming end of February!!!).

The best thing about the Opens is the best thing about CrossFit : It is truly all levels welcome. They even have a scaled and teen divisions this year to go with the Master’s divisions they already had. We allow you to scale however you normally would in class on the Saturday throw downs. Schedule a problem? Still not an excuse because we will make accommodations to allow you to do the workout whenever you need. More on schedule of the Opens next week.

I truly and honestly believe all 130 of you should participate in the Opens this year. While I know you won’t all sign up please give it a thought. It is the one sport where you can do the exact same thing as the professionals do at the exact same time. It’s like tossing the football around on Thanksgiving but doing it with Tom Brady not just your drunk cousin in a Brady jersey.

Today’s workout is from the 2013 Opens. It is quite the nice workout. Burpees and snatches with escalating weight. You will use 1 bar and increase your weight on your own. There are suggested scales that I want you to stick to. Takes the thinking out of it for you and you just need to do the work!

For more on the Opens go to the CrossFit Games site. You might even catch some old clips of our own Coach Stacey Kroon when she competed at the Reebok CrossFit Games!

 

FRIDAY

Core Conditioning

Core: 50 Ring V Outs in plank

WOD: EMOM 20m
O: 3 Burpees
3 Snatch 75/55
3 Push Press 75/55
3 Split Jumps

E: 20 Double Unders


For today’s workout the scaling is listed as Base being scale 1, Plus being scale 2, and The Program as RX. Please pick one of the listed scales for your weights so you are not confused for your snatch weights. If you usually RX workouts you should be doing The Program weight.

 

BASE

Strength: Push Press
5-5-3-3-3

WOD: 17m AMRAP

40 Burpees
30 Snatch 55/45
30 Burpees
30 Snatch 75/55
20 Burpees
30 Snatch 95/65
10 Burpees
30 Snatch 115/75

 

PLUS

Strength: Push Press
5-5-3-3-3

WOD: 17m AMRAP

40 Burpees
30 Snatch 75/55
30 Burpees
30 Snatch 95/65
20 Burpees
30 Snatch 115/75
10 Burpees
30 Snatch 135/95

 

THE PROGRAM

1. Strength: Push Press
5-5-3-3-3

2. WOD: 17m AMRAP

40 Burpees to a target 6″ above reach
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120

3. Muslce Up Work
EMOM 7m
3-5 MU
– if you excel at MUs then try banded (see video)

4a: Front Rack Lunge, 4×5 each leg, rest :60
4b: Standing Oblique Crunch w DB, 4×5 each side, rest :60

both are heaviest able

 

Banded Muscle Up

– This is to work being explosive and efficient with the hips and more aggressive with your pull/turn over but without the added risk to the shoulders of a weight vest pushing you down.

httpv://youtu.be/mwa1sF58FH4