Announcements

The 2018 CrossFit Open starts today at 7PM! Watch the Live 18.1 Announcement at the video link below.

For many of us Thursday will be a rest day before the Friday Open WOD. I recommend staying active to keep the body loose. Spend 10-20 minutes stretching and 10-20 minutes of slow aerobic work (jog, bike, row, ski). This will help flush some lactic acid and soreness out of your muscles and keep your nerves calm!

Read the 2018 Vintage Open Primer.

Judging Reminder: Every athlete competing in the Open needs a registered judge to count reps, ensure range of motion standards are met, and record your final score. Everyone is encouraged to take the Online Judges Course at https://oc.crossfit.com ($10). Having lots of judges available ensures the Friday Night Events run smoothly and you’ll earn Judging points for your Vintage Open team! If you don’t have a CF-L1, you must take the 2018 Judges Course, even if you took the course in past years.

CrossFit

Open Cycle – Week 1 – Day 4

Warmup

5 Minute Ride on Bike/Rower
Start slow and build to fast :60 finish
then
Foam Roll Lats and Triceps

Strength

10 Minute EMOM
1 Squat Clean and Jerk @ 80%

WOD

3 Rounds
30 Wall Balls 20/14lbs
Row 400/350m

Beginner: 14/10# to 10/9′ Target
Intermediate/Advanced: Rx
Competitor: 40 Wall Balls

Wall Balls should be completed in 3 sets or less. Don’t allow yourself to use the row as recovery time, but you also don’t want to go so hard you’re unable to jump right into a big set of wall balls. Find the sweet spot when it comes to pacing.

Competitor Extra

20:00 Run
Goal is an aerobic pace, only rule is “”you have to try”” for it to work

QuickFit

Warmup

Run 600m
20 Alternating High Kicks

WOD

AMRAP 2 Minutes x 7
10 Sandbag Deadlifts
100m Sandbag Run
Max reps Alternating Sandbag Box Step Ups

Rest 1:00

Recovery

2:00 seated forward fold