Thursday CrossFit – Open Week #2

The gym is so nice and even though it is a little bit further for me I’ll get used to it – it is soooo very nice!!

Wonder how many will show up today since it is the day before the Open Workout??
I actually can’t wait until tonight to hear what the workout is going to be??
Then Friday workout – and don’t forget to dress as a favorite decade to do your workout to get extra points for your team!

  GENERAL WARM-UP (~12:00)

We did a fun warm-up with partners.
“Rowling”  Row for 80 calories and then stop and see how many additional calories get added before it stops.
Then you see how many “pins” you got-12 (92 cal) is a strike. For every cal you are over, you and your teammate have to do a burpee (max 7). It was fun. I guess good practice of my burpees.

SKILL AND BUILD UP (~7:00)

Burpee Box Jump Prep (~5:00)
5 Push-ups
5 Jump Squats
10 Step-ups, low height
5 Box jumps, low height

Then,
3 No push-up burpees
6 Step-ups
3 Box jumps, workout height
3 Burpee box jumps, workout height

WORKOUT (~18:00)

For time:
5 Rounds
400m Run (row)
10 Burpee box jump overs (24″/20″)

I did 4 complete rounds.
I did jump overs onto 4 45lb plates the first round and then 3 plates the other rounds.
I can do step-overs on a 20″ box but I wanted to try to do jumps every time. 


Notes This is a conditioning workout where a fast pace on the run and quick transitions between movements are to be attempted. Faster times will be under 15:00 while all should strive for completion in under 18:00-20:00.
Run *Reduce the distance to have each round hit 2:00 or less. *800m Bike or 500m row.
Burpee Box Jump Overs *Reduce the height to strive for completion in under 1:30. *Burpee to a box step-up and over.

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time
5-8 Strict ring dips
0:30 L-sit
Notes This accessory session targets the upper body pressing musculature and core. Perform a ring dip variation that allows for 5-8 reps to be completed unbroken with a significant challenge. The L-sits should be completed in 1-2 sets each round. Ring Dips *Add a light load if bodyweight is too easy. *Band assisted ring dips *Ring dips with feet on the floor. L-Sits *Accumulate the time. *Reduce duration to 0:20. *Perform a tuck variation.

  COOL DOWN (~5:00)

1:00 Butcher’s block stretch
1:00/1:00 Standing calf stretch

Ok – just heard the workout for tomorrow!
Screen Shot 2021-03-18 at 8.50.35 PMWe did burpee box jump-overs today. So guess we got some practice.
The scale for this workout is 20# dumbbell and box step-ups. I know I can do this. I’m just very slow at burpees so I won’t be able to get very far but I’ll definitely give it my all! Anyone with any good tips??
Good luck to all who are participating in the Open!

See you tomorrow!

Hope everyone had a great day today!

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