CrossFit Weekly Programming Preview : 1/9/17-1/15/17
We will be continuing to work on strength in a non linear way as we head into the 2017 CrossFit Open. Registration for the Open begins on January 12th and the draft for the intramural Open will begin about 4 weeks after that. Reebok is currently running a deal where you can purchase a pair of Nano 7s and have your Open registration fee waived! Our workouts will continue to include past Open workouts and movements that typically challenge people during the Open.
the week will start off right away with a little strength complex followed by an Open ish workout. I challenge you to choose a scale that is truly going to challenge you today beyond what you might usually try. If that means cutting reps back but going for a harder movement, so be it!
your strength piece today will be a great challenger of muscular endurance which can play a big part in the Open, when being able to push through that burning in the legs is the difference between a good score and a great score! After we test endurance, we will be finishing the day off with a test of your explosive power with shorter sprint interval work.
an older and longer Open workout will be the full focus of today. We will take a lot of time on warm up and movement prep as well as some skill work before getting after it today. Wear shoes that make you feel springy!
varying up our pulling this week with a wider grip variation that will be a good mobility piece for some and great grip work for all. Your workout will be another spin on an old Open workout with some higher skilled movements. Again, I challenge you to push yourself with the scale you choose!
week 2 of Row’d Royalty coming at you today. We are so pleased with the turn out we have had on RR participation and will continue to push for that third straight title!
starting the day out with a little bro session. If you don’t know what that means, show up and find out! If you do know what that means, we will probably see you today 🙂 Your week will finish off with a combination of weightlifting and body weight work for a medium length sweat sesh.
Have a fun and fit week!