Extra Work 5x
200m Sprint or Shuttle Run*
*50 meters in one direction, 100m in the reverse direction and 50m back to the starting point.
For a shuttle run at the box – Start at the 300m, sprint to the 400m, sprint to the 200m and sprint through the 300m finish. Touch the ground at each turn around and stop facing the same direction each time.
The 2021 Open is Coming!
The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on March 11th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website
“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.
All the Feels in This Open wod aftermath
For more information and to register visit The Crossfit Games Website HERE.
Warm Up 8:00 AMRAP
100 Single Unders or 50 Double Unders
5 Squat Mornings
:20 Front Squat Hold
10 Strict Press
:20 Overhead Hold
Warm-up 40s Work:20s Rest -Reverse Lunge and hop- R -Reverse Lunge and Hop- L -Quadruped Rotations- R -Quadruped Rotations- L -High-Pull to Front Raise with Object -Alternating Downward Dog Single Leg Toe touches
Mobility Lat stretch on the box Calf stretch on the box
Strength EMOM10 1 Power Snatch*
*If working with a light weight increase the reps from 3-5 depending on how light. For Single Arm perform 5 On Each Side per minute
Warm-up 1 Minute of Each -Single Unders or Plate Hops -Russain Swings -Weighted Step-Ups to Balance Right
200m Run or in Place
-Weighted Step Ups to Balance Left -American Swings -Double Unders or Plate Hops
Midline 2 Rounds 30s of Each movement
Plank bird dogs
Side plank knee drive right
Side plank knee drive right
Plank-push-up-double shoulder tap
*30s rest before repeating 2nd round
Mobility Calves – Roll & Stretch
WOD Every 3 Minutes for 24 Minutes (9 sets – last interval begins at 24 minutes)
75 Double Unders
25 Kettlebell/Object Swings* 1.5|1
16 Weighted Step-Ups 1.5|1
*Plate GTOH 45|35 – ADV – 55|45 – Use the Same Plate for the Step Ups
Below are the reps/distance for each of the intervals broken down by levels.
There is a 200m Sprint at the beginning of each interval. Athletes complete A the first interval, B the second interval, and C the 3rd, and they continue that throughout the 30 Minutes. There should be 9 – 200m sprints.
Run Subs = 1 Minute of Mountain Climbers, Jumping Jacks, Burps. Use the first round to come up with a number to hit each round.
Extra Work 3 Rounds With Sliders, Towels or Socks on Hardwood -5 Body Saw -10 Reverse Lunge Each Leg -10 Lateral Lunge Each LEg -10 Knee Tucks -10 JackKnives -50 Mountain Climbers -5 Single Arm Lateral Push Out Slide Outs Each Arm -5 Single Arm Front Push Out Slide Outs Each Arm -10 Slider Hamstring Curls -5 Push Up Bottom Front Slide Out* -10 Single Leg Hamstring Curls each leg
*if these are too difficult, try the slide out at the top for each arm and then perform a push up