We have had a lot of questions about how to train for the Open. That is a personal preference!! We don’t know what the WOD with be on Friday, so we keep with regular programming and take it easy on Thursdays. If you really care about your Open standings, you may want to taper off and not do movements that will make you really sore. The only con with that tactic is that your training is less intense for 3 weeks (result in less general fitness). The con with continuing regular training is that you might have a duplicate movement on Friday that we already did, and not do as well in the Open WOD. Do what is best for you!!!
GROUP PREP
3 min cardio
5 Inchworms
5 Burpees
10 KB Deadlift
10 Russian KB Swings
Barbell Warmup + DL + HC + PJ
STRENGTH
EMOM x 10
1 Deadlift + 1 Hang Clean + 1 Push Jerk
WOD
5 Rounds:
AMRAP 3
12 Russian Kettlebell Swings 50/35 35/25
8 Burpee Box Jump Overs
Max Calorie Row (bike if you rowed yesterday)
Rest 1:00 Between Rounds
Post WOD
3 Rounds
1 min Plank
50 Ft Farmers Carry
CrossFit Reserve 