Hope everyone is ready for a new week, we have the first workout of the 2020 CrossFit Open. The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown awaits. So for the next 5 weeks we will have GOAT days on Thursday and then find out what Friday and Saturdays workouts will be on Thursday night.
Remember: We are having an Intramural Competition this year so be sure to sign up no later than Monday to get on a team!
We will start off our week with “Rugrats.” This is a repeat workout from 12.5.18 which is 5 rounds every 4 minutes of burpee box jump overs, dumbbell front squats and calories on the assault bike, looking to have about 1 min of built in rest. Tuesday will start by building to a heavy set of 5 deadlifts and then we will rally into “Detention,” which is an AMRAP of strict handstand pushups, deadlifts and double unders. “WOW Air,” shows up on Wednesday which will have you air squatting, running, rowing and wreckbag running for 3 rounds. Thursday will be a GOAT day, “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range. On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2. Friday will be the Open WOD which we will find out on Thursday night!
“You don’t have to go to the gym. You don’t have to pick up the kids. You don’t have to go to work. YOU GET TO!” –Ben Bergeron