Friday 3.8.2024

*The 2024 CrossFit® Open continues tonight! 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” & “PERFORMANCE”

A. Four working sets of:
Clean Grip Deadlift x (see reps below)
Warm-up Set 1: 10 reps @ Light weight
Warm-up Set 2: 8 reps @ Moderate
then...
Set 1 — 8 reps @ 21X0 - RPE 8
Set 2 — 6 reps @ 21X0 - RPE 7-8
Set 3 — 4 reps @ 21X0 - RPE 7-8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10-15 reps -- stop as soon as your mechanics start to break down)
Rest 2-3 minutes between sets

This is the same scheme as last week (2.28.2024); try to increase your loading by 2-5%.
**Between your working sets, complete 8-12 Push-ups or Ring Push-ups @ 20X1 tempo.

B. Complete as many rounds and reps as possible in 12 minutes of:
150 Meter Run
12 Push Presses (95/63 lb) or Dumbbell Push Presses
6 Burpee Box Jump Overs

*If you are set up in the back half of the gym, only run to the 100 Meter mark.

Cooldown
Child's Pose x 30-40 seconds
Twisted Cross (aka Scorpion) x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible