Get ready for the Open by developing your Toes-to-Bar, Double-Unders, and Crossovers at the Skills Clinic tonight at 5:45 PM!
Strength
Every 2:30, 6 Sets
3 Tempo Front Squats w/ Banded Hip Abduction
1-3) 33X-Tempo, 55-60%
4-6) 31X-Tempo, 60-65%
Superset Accessory (3+ out of 6)
15/15 90/90 Hip Internal Rotation Lift-Off (FX: 20 90/90 Hip Switches)
Conditioning
AMRAP 12
200m Run
9 Hang Power Clean (135/95) (FX: 115/80) (RX+: 155/105)
15 Sit-Ups
21 Air Squats
Strength
Every 1:30, 5 Sets
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 3 Weighted Strict Pull-Ups (↑) (FX: Strict Pull-Up Negatives OR 6 Banded Strict)
Conditioning
AMRAP 15
30 Single Unders
6 Burpee Box Jump Overs (24/20)
12 Toes to Bar
30 Speed Steps
6 Burpee Box Jump Overs (24/20)
9 Pull-Ups
30 Crossover Single Unders
6 Burpee Box Jump Overs (24/20)
6 Chest to Bar Pull-Ups
30 Double Unders
6 Burpee Box Jump Overs (24/20)
3 Bar Muscle-Ups
*FX: Knee Raises, Jumping Pull-Ups, Pull-Ups, Chest to Bar
*RX+: Unbroken Jump Rope and Kipping Movements
It is WEEK 1 OF THE OPEN!
24.1 will be released Thursday at 12 Noon!
We will do the WOD during ALL Friday classes!
Coaches will be drafting teams tonight, but it’s not to late to sign-up! Whether you sign-up for the pop-up shops, themes, teams, competition, or because Coach Anastasia told you to, you will love it!
Games.CrossFit.com
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Lower & Upper Body Plyometrics | |
| Wednesday | Front Squat | 5:45 PM – Toes to Bar & Jump Rope (Double Unders, Crossovers) Skills Clinic |
| Thursday | Long Conditioning Intervals | |
| Friday | CrossFit Open 24.1 | FRIDAY NIGHT LIGHTS! (4:30 – 7:30 PM) FZKL Pop-Up Shop |
| Saturday | TBD | |
| Sunday | TBD | 8 AM – Yoga 9 & 10 AM – WODs 11 AM – CrossFit Open 24.1 Make-Up |
Conditioning
3 Rounds For Time:
250/200m Row (FX: 200/150m)
15 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken into OHS)
10 Overhead Squat (75/55) (FX: 55/35) (RX+: Unbroken)
5 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*14:00 Cap
Strength
Every 2:00, 3 Rounds
1) 6/6 31X-Tempo Front Foot Elevated Back Rack Split Squat (FX: Bodyweight or Goblet)
2) 6/6 X13-Tempo Single Leg Hip Thrust
3) 12 Cossack Squats
Conditioning
EMOM 12
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) AMRAP Box Step Overs (24/20)
3) Rest
4) Rest
Pre-Open Party at Shipgarten!
TODAY 1-4 PM
(7581 Colshire Dr, McLean VA)
Join us for some fun and to get ready for the CrossFit Open!
Squad WOD
2 Rounds of 4:00 on/2:00 off w/ Partner – Split AMRAP in Any Way
1)
500/400m Row (FX: 400/300m) / 150 Double Unders (FX: 100)
AMRAP Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)
2) 500/400m Row (FX: 400/300m) / 30 Burpees Over Bar (FX: 20)
AMRAP Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)
3) 500/400m Row (FX: 400/300m) / 30 Chest to Bar Pull-Ups (FX: 20 OR Pull-Ups)
AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total AMRAP reps
