Happy Belmar Parade Day to all of those celebrating. Open gym will be CANCELLED today. There is still 8am Endurance followed by 9am Barbell Club. Be sure to come in and get a sweat in before you drink your faces off.
Endurance- 8am
- 5k Run Time Trial
Barbell Club- 9am
- Snatch Warm Up
- Complex:
- Build to a moderate-heavy hang snatch
Alright gang,
Open workout 16.2 has been released! Last week, we were tested on our capacity across 20 minutes, and our ability to complete the task at hand AS MANY times as possible in that allotted time. Well this week, we are going to be tested on our capacity to complete a certain amount of work in a certain amount of time in order to ADVANCE, as well as our STRENGTH. Do you have what it takes? We’ll find out tonight at Friday Night Lights with KINETIK COLLECTIVE!
Because this workout yet again takes a lot of planning and coordinating, regular classes (5:15am, 9:30am, 4:15pm) will do the following workout:
AMRAP16:
- 25 Toes to Bar
- 50 Double Unders
- 15 Squat Cleans (RX-135/85#) (SX- 95/65#)
Friday Night Lights 6-9pm. Please arrive as close to 6pm as possible to ensure an early heat and to review the workout and workout standards.
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Don’t forget that the second Open workout of the 2016 CrossFit Open will be released this evening at 8PM. Please come by the gym to watch the announcement and hang out for a few adult beverages!
Today’s Workout
Speed Ladders
Conditioning
- AMRAP8
- 10 Box Jumps (24/20″)
- 12 Push Ups
- 14 Abmat Sit ups
- Rest 4 minutes
- AMRAP8:
- 200m Run
- 1 Rope Climb
- 14 OH Walking Lunges (45/25#)
Through the duration of the Open, Monday’s Next Level class will vary based upon each weeks Open workout. Meaning, some weeks it may be cancelled and other weeks we may be on to train. Please always check Wodify to confirm before showing up! Today, it is cancelled.
Any predictions on 16.2? My only thought is…Thank goodness burpees are out of the way for the next 4 weeks!
Today’s Workout
Strength
- Every :90 for 5 Rounds, perform 3 Front Squats as heavy as possible
Conditioning
- For Time:
- 50-40-30-20-10
- KB Swings (53/35#)
- Double Unders
- 50-40-30-20-10
CRX- Challenge to go UNBROKEN.
Congratulations to those that completed 16.1! This is just the beginning of what is to come in the next 4 weeks. We are so proud of all of you and can’t wait to watch you guys succeed over these next few weeks. Please be sure to submit your 16.1 scores by tomorrow at 5PM so we can validate your performance! To submit your score, visit games.crossfit.com, use your login used to sign up for the Open, and type in your score! Bring it on Week 2!
Through the duration of the Open, Monday’s Next Level class will vary based upon each weeks Open workout. Meaning, some weeks it may be cancelled and other weeks we may be on to train. Please always check Wodify to confirm before showing up!
The Week Ahead:
Monday- Front Squats + Swing Chipper
Tuesday- Pull + Push
Wednesday- Power Snatch EMOM + Intervals
Thursday- SHRED
Friday- 16.2
Saturday- TBD (BUT, Partners!)
Sunday- Endurance, Barbell, OG
For those interested in re-doing 16.1, or needing to make up the workout, there will be judges available during Open Gym today until 1PM, which means the last heat will go off at 12:40PM.
Reminder that Endurance Class is now SUNDAYS at 8AM with Sarit. Sign in to Wodify to reserve your spot.
Endurance 8AM
- 6×30/20 Cal Row
- Rest :30
Rest 3 Minutes
- 6x200m Sprints
- Rest :30
Barbell Club 9AM
- Shoulder Activation series
- Overhead warm up complex:
- 3 Rounds:
- 5 Press
- 5 Push Press
- 5 Tall Jerks
- 1 Jerk
- 3 Rounds:
- Build to a heavy single of the following complex:
- 1 PAUSE Jerk + 1 Jerk
Open Gym 10-12PM (1PM for those doing 16.1)
Congratulations to all of our athletes who completed 16.1! To say the least, it was LONG. We appreciate you guys coming to the gym and hanging out with us all night, and we are sure that the athletes that we in the final heat appreciate it too. It was so awesome to be able to get the community together and push one another through this workout. Here’s to Week 1 being over and Week 2 in near sight!
Today’s Workout
Benchmark Workout
- “Elizabeth”
- 21-15-9 Reps for Time of:
- Cleans (135/95#)
- Ring Dips
- 21-15-9 Reps for Time of:
Cooldown
- 5 Rounds:
- 50′ Walking lunge
- 10 Hollow Body Rocks
- 5 Fire Hydrants each leg
