0:00-15:00Warm-up20:00-35:00Workout 1: 25022245:00-60:00Workout 2: 25022370:00-80:00Workout 3: Accessory - I85:00-95:00Stretching
Focus- Macro: Preparing for the Open- A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.- We will also test Grace, a 2K row, and a 3-rep-max front squat.
1 set:3:00 row, bike, or ski1 set:5 hang snatch grip deadlift shrugs5 shoulder presses5 sumo deadlifts5 air squats1 set:10 hang muscle snatches5 dip drive (bar in front rack)5 sumo deadlift + shrugs5 front squats1 set:10 hang power snatches10 push presses10 sumo deadlift high pulls10 front squats
- Move through this warm-up with an empty barbell. Focus on movement patterns and moving smoothly with good technique.- Following the last set, you should be able to move right to the loading you are using for the workout. Put that on the barbell and perform a few more reps of each movement.
For time:50 hang power snatches (65/95 lb)50 push presses50 sumo deadlift high pulls50 front squats
Stimulus & Goals- 12:00-16:00; advanced athletes push for sub-10:00.- 20+ unbroken reps to start each movement; light loading. - Heavier, lower-rep variation of the CrossFit Benchmark, Andi.- Andi was last completed on 241007.Strategy- Avoid pushing to failure on any of the movements which will require longer, more frequent rest periods. Pick a rep number that you feel comfortable repeating for multiple sets.ModificationsHang power snatches | Load, reps, single-arm dumbbell snatchesPush presses | Load, reps, dumbbell push pressesSumo deadlift high pull | Load, reps, dumbbell sumo deadlift high pullsFront squats | Load, reps, dumbbell front squats, goblet squats, air squat
For time:25 strict pull-ups50 Russian kettlebell swings (53/70 lb)800-meter run
Stimulus & Goals- 8:00-12:00.- Pull-ups in 4:00 or less.- Kettlebell swings in 3:00 or less and no more than 3 sets.- Run in 5:00 or less.Strategy- Don't take your foot off the gas from the start of this workout. Start the pull-ups with as big a set as possible.- Go unbroken on the kettlebell swings if you can.ModificationsStrict pull-ups | Reps, foot-assisted pull-ups, ring rowsRussian kettlebell swings | Load, kettlebell deadliftsRun | Distance, substitutionsRun substitutions | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo or Assault bike, 800/1,000-m row or ski
3 sets:25 GHD sit-ups:30 side plank hold/side
- For completion/quality.- Focus on extending the knees to initiate the sit-up. Scale the range of motion as needed.- Perform side planks from the elbow. Bend the knees to scale as needed.
1 set:1:00 scorpion stretch/side1:00 child's pose stretch