Here is the current list of Stand Firm CrossFit athletes who are signed-up for the 2024 CrossFit OPEN. If your name is not on this list we need you to CLICK on this Photo, and you will be taken to the registration web page. Remember, the CrossFit OPEN is for everyone.
WARM-UP:
Basic Barbell Warm-up
2 Rounds of 10 Reps Each
Deadlift, Hang Clean, Front Squat, S2OH, Good Morning
Dynamic Stretch
STRENGTH:
Deficit Deadlift 3 Reps EMOM for 5 min.
All Reps between 30 and 40% of 1RM Deadlift
Sumo Deadlift 3 Reps EMOM for 5 min.
All Reps between 40 and 50% of 1RM Deadlift
WOD: JACK ‘n DIANE
12 min. AMRAP
6 Strict Handstand Push-ups
9 Deadlifts 225/155
30 Double Unders
ICING:
KOT – Reverse Step-ups 20 Reps each leg.
Muscle-up progressions
Deadhang 90 seconds
Hamstring Mobility Work