The Open
Its that time of year again, the open is just around the corner. It is an opportunity for all Outliers, no matter your age or experience level, to learn a little bit about yourself as an athlete, and to bond with your fellow gym members. All while having a little bit of fun along the way. Click here to learn more about Outlier in the open, and register at the link below.
REGISTER HERE –> https://open.crossfit.com/
MONDAY, FEB 1
SQUAT PROGRAM – WEEK 2/6, BS 6×3 @ 80%
Back Squat
6×3 @ 80%
Warm up to 80% then perform 6 sets of 3 reps at the same weight.
[25:00]ACCESSORY
3 sets:
10 DB/KB Romanian deadlift
10 alt leg DB/KB reverse lunges
Hold a DB/KB in each hang at your side for both movements.
TUESDAY, FEB 2
STRENGTH
Every 1:30 x 8:
Hang snatch + snatch
Start light and build in weight.
METCON
AMRAP 12:
8 chest-to-bar pull-up
8 power snatch (115/80)
175m run
WEDNESDAY, FEB 3
METCON
For time:
1200m row
90 double-under
60 abmat sit-up or 35 GHD sit-ups
30/24 cal assault bike
Everyone rows at the beginning and everyone bikes at the end, so split into two groups and stagger the start time by 6:00.
THURSDAY, FEB 4
SQUAT PROGRAM – WEEK 2/6, DAY 2, FS 4×4 @75%
Front Squat
4×4 @ 75%
Warm up to 75% then perform 4 sets of 4 at the same weight.
[20:00]METCON
AMRAP 8:
20 single-arm Russian KB swing (53/35)
10 burpee
FRIDAY, FEB 5
METCON – Open 19.3
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards
Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf
BONUS STRENGTH (optional)
3-4 sets:
10 DB bench press
10 supine row
If you finish with enough time and want to get some bonus lifting in, give this a ago.
Supine row: