The CrossFit OPEN is just a week away. Definitely the funnest time of the year in the Box. As part of the CrossFit OPEN we run our own intramural competition called the Stand Firm CrossFit CUP. Last year we had a great time with 36 participants. You do not have to be a superstar athlete to be part of the fun. There are many ways to help your team beyond doing the workouts. In fact workout results are a minor player in the whole scheme of things. What makes it so fun???…Everyone is a contributor to their teams success. Remember a big part of CrossFit is “stepping outside your comfort zone”. This is your chance to take a chance on YOU. Click on games.crossfit.com to register.
Warm-up: 2 Fish Games on the Rower. Dynamic Stretch. 5 Good Sprints.
Strength: OH Squat 2×10 / Front Squat 2×10 / Back Squat 2×10
Add weight as you wish as you move to the next squat movement.
WOD: PAR 3
For Total Time:
3 Rounds
5 Deadlift 70% 1RM
40 Double Unders
3 Ring Muscle-ups (Scale 2/1 C2B or 3/1 PU or RR)
Rest 3 min.
3 Rounds
5 Deadlift 60% 1RM
40 Double Unders
3 Ring Muscle-ups (Scale 2/1 C2B or 3/1 PU or RR)
Icing: Skill Work….How is your HSPU set up?