The 2016 CrossFit Open begins on February 25th!
The Crossfit Open is the first round of the CrossFit Games and consists of 1 workout each week over the course of 5 weeks. In the coming month and a half, we will be re-testing Open workouts on Thursdays from previous years to prepare and get in the Open spirit. Some days we will even partner up and judge each other, so you are all familiar with the process. When the open officially starts on the 25th of February, we will be completing these workouts in classes as the Workout of the Day. There is no reason for you to not sign up, as you will be attending class anyway, right?
What’s the point, I don’t plan on making it to Regionals, you say? The Open is fun! It is designed so you push yourself to your limit, see how you improve year to year and find out the areas where you could use some extra improvement, making your training more focused in the next coming year. Additionally, if a wheelhouse WOD comes up and you crush it, your score will be contributed to the team and can help a CrossFit Southie team to Regionals this year!
We will have more info describing the Open, how to sign up, how to contribute to the team, etc.. in coming weeks. Keep training hard and get excited!
Double Alternating Tabata
2. Bicycle Abs
1. Plank Hold
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a target
75/45 pound Snatch, 30 reps
30 Burpees to a target
135/75 pound Snatch, 30 reps
20 Burpees to a target
165/100 pound Snatch, 30 reps
10 Burpees to a target
210/125 pound Snatch, as many reps as possible
Level 2- 65,35/95,55/135,75/155,95
Level 1- 45,15/65,35/95,55/105,65/ 30-20-10-10 Burpees
Conditioning Class: WOD
Row 2k for Time.
EMOM Death by Burpees.
*At the 1 minute mark, get off the rower and complete 1 burpee. At the 2 min mark, get off and do 2 burpees. At 3 minute mark, do 3 burpees, etc. Continue until 2k is reached.
WOD Credit: Ben Bergeron
Conditioning Class: Core
10 Barbell Windshield Wipers
10 Barbell Rollouts
Rest as needed between rounds