It’s a rest day, and I’m about to work my ass off…
We’ve been preaching on the behavior of precise movements for years now. It’s no secret that the more energy an athlete wastes when their technique breaks down, the harder workouts become. There are hundreds of people who can lift heavy weight. The question is, how many that can lift heavy, can lift an extremely light weight – over and over – with no breakdown or even the slightest deterioration of technique?
I guarantee we’ll get to see it tonight! CrossFit Open 16.2 announced this evening and performed by the 3rd and 4th fittest men from the 2015 CrossFit Games. Bjorvin Karl Gudmundsson and Dan Bailey will go head to head in 16.2.
What ever it may be… it’ll be heavy, fast and exciting. Whatever it is, you’re more than ready you’re #ironwarriors!
Active Rest Day: 15 Minutes at a moderate pace AB or Row… Spend 15 minutes on mobility and skill work. Pick a skill, something you need work on, and hit it with light intensity.
Two weeks before the open… We would like to simulate the Open weeks for the next two weeks. We will be following/testing the schedule, volume, and workout styles for the next two weeks that will imitate the five weeks of the open. We are building and developing a routine that can be an advantage during the open. You should begin to workout at the same time of day you will be performing the open workouts to prepare your body for a positive response. Below is an outline of the schedule we will be following for the next seven weeks:
Wednesday: Low or active recovery
Thursday: Low or active recovery
Friday: Open Workout (Friday Night Lights!!)
Send your photos, videos or questions to firstname.lastname@example.org
7X1 Snatch – Work to a max for the day
5 rounds of:
1:00 ME Wall Ball (30/20# – use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
3 min AMRAP x4
6 Shoulder to OH (135/95)
9 Deadlift (135/95)
12 Box Step-ups (24/20″) Rest 1 minute between AMRAPs
10 min AMRAP:
200m Row *Rest 30 Seconds Push your threshold on every single one.
Extra work for Games.CrossFit Open Athletes only:
3 Ring Muscle-up
3 Cleans (225/135)
6 Deficit HSPU 4/2″
3 Cleans (225/135) Ten Minute Time Cap