Dave W.
Here’s what a few of our athletes are saying about their CrossFit Open experience thus far:
“I had a blast today. Never [have I] been so torn up about a workout before. Unbroken double unders won’t be just a dream soon enough!” – Grant G.
“This may come as a shock, but it [14.1] was the highlight of my weekend!” – KJ
“As I watched all of the athletes complete their Open WOD, I could see vast improvement from the first time I was involved in the CF OPEN. The athletes were completing their reps and the judges were upholding the proper standards. All of you DESTROYED the WOD!”- Jeff B
“Thank you so much for letting me drop in on Saturday, I had such a blast meeting everyone and giving 14.1 a whirl. I got 173 and loved having a group of such talented, encouraging people to work with. Thank you again and I can’t wait to drop in next time I’m in town.” -Emily
FITNESS
A. Three sets of:
Dumbbell or Barbell Push Press x 8-10 reps @ 11X1
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Hollow Rocks or Hollow Holds x 20-30 seconds
Rest 45 seconds
B. Every minute, on the minute, for 10 minutes perform:
Wall Ball Shots x 10 reps
3 Burpees
AIM
A. Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no snaking or loss of midline integrity)
Rest 2-3 minutes
B. Every minute, on the minute, for 10 minutes perform:
DB or Barbell Ground to Overhead x 7 reps
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.
SPORT
A. Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
Rest until fully recovered, and then…
B. Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
Rest until fully recovered, and then…
C. Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest 3 minutes