Hey Old Cityzens!
Here we go!! The start of the CrossFit Open THIS week! If you haven’t already, be sure to sign up and check out the daily video with Katie as she describes what to expect for the next 5 weeks. A quick summary, we’ll be doing the Open workout every Friday for the next 5 weeks starting with this Friday. And if you sign up to be judged so you can compare you score(s) against everyone else in the world, that will happen on Saturday after the open gym. You can still show up on Friday and do the workout as a ‘test’ run to see how things might go when you’re officially judged on Saturday.
Also reminder about the workshops with Dr Mike this weekend. Be sure to check out the blog post as well as the short videos that cover briefly what he’ll be discussing on both days. Good stuff!
Onto the workouts for this week..
Monday – First full week of 5 x 3 for strength and we start off the week with back squats. Love an EMOM? No? Good.. because this time you get 90 seconds to do as much work as possible.
Tuesday – Another classic Girl workout. Hopefully all those deadlifts the last couple of weeks have prepared you for the workout.
Wednesday – A nice chipper with a little bit of Olympic lifting, some overhead work, some lower body work, and some heavy carries. What’s not to love!
Thursday – Hopefully you’re not too burned out from deadlifts. Hey, if you can’t increase from the previous week, take a break and dial down the weight. No need to force it if you’re hurting or the form just isn’t dialed in.
Friday – CrossFit Open Workout 17.1.. Watch the live announcement here.
Saturday – Spoiler alert – turkish get-ups. One of my favorite movements, I can’t keep it a secret. No, it’s not 30 reps for time (although….), but just enough that this should give you good practice in cycling the movement.
As always.. show up, and do (hard) work!
