With the impending arrival of the CrossFit Open, you will see an increase of the amount of volume in class. That means you’re going to do more, for longer. We’ve spent the year ramping up, and now it’s time to put it all to work. You’ll see longer workouts, more reps, and even some extra credit work.
If you’re competing in the CrossFit Open, pay attention. Push hard, try to make classes regularly, and RECOVER!
Workout of the Day
10 lunge/10 RR/10 glute bridges/10 push-ups
Set clock for 10min & alternate exercises every other minute:
DL 5×2 E2M
BOR 5×5 E2M
-10 KB swing (Russian)
-6 C2B pull-ups
Zone 3: 45/70, regular pull-up
Zone 2: 35/55, band strict pull-ups/RR
Zone 1: scale as needed
Band bully – 2min/side
Foam roll hips/quads
EMOM for 10min: