Back Squat – Week 5
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 92%
1 @ ???
Follow the same rep scheme as Track A but ignore the percentages. Go up based off feel and push to a 1RM with perfect form.
Pull-up + Push-up – Week 5
1 Set Each
Max Unbroken Pull-ups
Max Unbroken Push-ups
Rest as needed between exercises
3 Sets Each
Max Unbroken Pull-ups (hardest progression)
Max Unbroken Push-ups (hardest progression)
Run – Sit-ups – DB Ground to Overhead
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.
Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.
Question of the Week:
What movements will we see during the first week of the Open?