Friday 3.1.2024

*The 2024 CrossFit® Open kicks off today! Join us at 5:30pm for Friday Night Lights!

*If you’d like to complete the Open workout as part of today’s class, please let your coach know, and check out the description and movement standards here.

“FITNESS”

A. Three sets of:
Seated Barbell or Dumbbell Strict Press x 6-8 reps @ 21X1
(try to increase loading from 2.12.2024)
Rest 45 seconds
Bulgarian Split Squat x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 4-6 Single Arm Dumbbell Thrusters each arm
Minute 2 – 6-8 Strict Pull-ups
Minute 3 – 8-12 Calorie Echo Bike

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

Build in load from 60% to today's heavy

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 3-4 Squat Clean & Jerks @70-75% of today's heavy single from Part A
Minute 2 – 4-6 Bar Muscle-Ups or 6-8 Strict Pull-ups
Minute 3 – 8-12 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds