The goal today is to get better. A goat is something that holds you back in a workout. Usually tings like double unders or overhead squats. So show up today with a few things in mind to practice (low heart rate and purposeful movements) and the coach will customize your workout. If you plan to hit the open hard, I STRONGLY suggest a rest day.
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters
2×20-30/35-45lb dumbbells
if you’re reading this I didn’t make it
or I did and forgot to erase this note
try get to your final weight by 15 and do it for the last half of time
Dani will be around to help with 21.1 redo from 10:30-noon. You will be responsible to bring a judge or arm wrestle someone to stay after the 9:30 for you…
For time
Row 2000 meters
100 Wallball shots 20/14
20 Muscle ups
First: #1 rule of open season, DO NOT RIP
Second: 22 minute cap
10 rounds for time
8 Goblet squats 53/35
8 Deadlift 225/155
Syncho with a partner
Open Annoucements
●Thursday workouts will be a skill sessions. Come to class with 2-4 ideas of things to practice. More technical skills and things to be practiced with a lower heart rate. Think 2-4 strung toes to bar or hand switching dumbbell snatches. Not cardio or heavy weights. Then the coach will customize a 20 minute EMOM for you.
●The 6:20p will be cancelled so we can watch the show live. All welcome to come watch here with is, bring a chair. Or watch at home at games.crossfit.com.
●Frisday we will program the workout they announce on Thursday night.
●The 450 to 12 classes will be split into two heats and you will count reps/judge each other. Once we know the time frame and space requirements of the workout we will make a heat schedule for the evening. Sign up on Wodify. This is what I suggest for most of you looking to maximize performance as you won’t be rushed to get warm as you would in a one hour class.
●Probably forgot something…
ESPECIALLY if you’re signed up for the open, please review the workout standards here
https://games.crossfit.com/workouts/open/2021/21.1
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Open Annoucements
●Thursday workouts will be a skill sessions. Come to class with 2-4 ideas of things to practice. More technical skills and things to be practiced with a lower heart rate. Think 2-4 strung toes to bar or hand switching dumbbell snatches. Not cardio or heavy weights. Then the coach will customize a 20 minute EMOM for you.
●The 6:20p will be cancelled so we can watch the show live. All welcome to come watch here with is, bring a chair. Or watch at home at games.crossfit.com.
●Frisday we will program the workout they announce on Thursday night.
●The 450 to 12 classes will be split into two heats and you will count reps/judge each other. Once we know the time frame and space requirements of the workout we will make a heat schedule for the evening. Sign up on Wodify. This is what I suggest for most of you looking to maximize performance as you won’t be rushed to get warm as you would in a one hour class.
●Probably forgot something…
The goal today is to get better. A goat is something that holds you back in a workout. Usually tings like double unders or overhead squats. So show up today with a few things in mind to practice (low heart rate and purposeful movements) and the coach will customize your workout. If you plan to hit the open hard, I STRONGLY suggest a rest day.
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
