Saturday - 1/7/2017

THE OPEN IS HERE!!! The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors. The 2017 CrossFit Games Open starts February 23rd and sign ups start January 12th. To get us prepared for the Open, we will be using our Saturday times to do past Open workouts with a peer judge to best simulate the Open experience as we prepare.


Warm Up:

10m each:

-High Knees

-Butt Kickers

-Forward Walking Hip over Hurdle

-Backward Walking Hip over Hurdle


-Soldier Walk

-Toe Pull

-Toe Walk

-Heel Walk

-Inside of Foot

-Outside of Foot

30 DUs (2:1)

15 PVC Power Snatch

10 Power Snatch (45/35)

5 Power Snatch (75/55)


Metcon: CrossFit Open 11.1/14.1

10 min AMRAP

30 DUs

15 Power Snatch (75/55)

Scaled: 60 SUs & 15 Power Snatch (45/35)

*Option is either Rx or Scaled, no mixing and matching


Accessory Work: Kettlebells

Pick one or more of the following, athlete's choice:

-Single KB OH Squat

-Farmer/Suitcase/Waiter Carries

-Bench Press

-Bent Over KB Rows