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Turn Up the Volume!

07 Jan Posted by in Misc. Info | Comments

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

WARM-UP

3rds:
10 lunge/10 RR/10 glute bridges/10 push-ups

STRENGTH/ACCESSORY

Set clock for 10min & alternate exercises every other minute:
DL 5×2 E2M
BOR 5×5 E2M

WOD

7min AMRAP:
-10 KB swing (Russian)
-6 C2B pull-ups

RX: 55/88
Zone 3: 45/70, regular pull-up
Zone 2: 35/55, band strict pull-ups/RR
Zone 1: scale as needed

MOBILITY

Band bully – 2min/side

Foam roll hips/quads

EXTRA CREDIT

EMOM for 10min:

-10 wallballs

-5 HSPU

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