Open workout 22.1 gets released in just over 1 week and we can’t wait to throwdown with you all under the ‘Friday Night Lights’🙌🏻
The open is an opportunity for us to test our fitness in this global event alongside the rest of the of the CrossFit community. It gives us a chance to see where we are at, reflect, and then set new goals for the year.
And most importantly… it’s great fun!🏋🏼
Have any questions? Speak to a coach next time you are in!
5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.
10 Minutes – Warm Up / Mobility / Movement Prep
20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.
A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM
B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-
25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.
C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)
AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)
