Thursday

A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes

Shoulder Flow

B. Shoulder endurance piece - 2 sets

B1. 60-45 sec ME Wall facing HS hold
Rest 30
B2. 60-45 sec ME Strict HSPU
Rest 30
B3. 60-45 sec ME Open standard kipping HSPU
Rest as needed

Scale to:
HS hold / push up / wall walk

Set 1 = 60 sec
Set 2 = 45 sec

All intervals 30 sec rest

C. Recovery/stimulation/skill WOD
15 min
400m run
30 cal row
50 DUs
5-15 pull ups or ctb or MU
Rest 2 min

- 60-70% pace

Creature Endurance

A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps

B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull

C. AMRAP in 20 min

2 min max distance run or row
Rest 1 min
1 min max distance run or row
Rest 30 sec
30 sec max distance run or row
Rest 30 sec
15 sec max distance run or row
Rest 3 min
x go again

Ok... THIS is your final call to register for The Open.

Go to - games.crossfit.com it's time to represent Creature!

We begin a taper week... expect to still train hard but staying fresh is key.

Final checklist for this week:

Tape
wraps
supplements
water bottle
shoes
skipping rope
etc.

Monday

A. Warm Up
2 rounds
30 sec spiderman lunge with rotation
30 sec Squat with rotations
30 sec hip crawl

- rest btw movements

HIP FLOW

B. Back Squat
3 x 1.1

C. WOD

5 min
30 thrusters @ 45/30kg
30 burpee OB
ME pull up or CTB

Rest 5 min

5 min
1 set ME pull up or CTB
30 thrusters @ 45/30kg
ME burpee OB

Tuesday

A. Warm Up
Once through
30 sec plank
30 sec/side side plank
30 sec reverse plank
60 sec bear crawl

B. Strict pull up
3 x 7
- partner assissted or weighted

B2. Upright DB row
3 x 8/side

C. 8 min AMRAP
3-6-9-12 etc.
Wall balls
20 DUs

Rest 4 min

4 min AMRAP
30 TTB
ME DUs

Wednesday

A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat

HAMMIE FLOW

B. Power intervals
OT4min x 4

1 squat clean @ 75-90% (build)
16 BFB - as fast AP

C. 5 min AMRAP
DB Burpee to Overhead

Thursday

A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes

Shoulder Flow

B. Shoulder endurance piece - 3 sets

B1. 60-45-30 sec ME Wall facing HS hold
Rest 30
B2. 60-45-30 sec ME Strict HSPU
Rest 30
B3. 60-45-30 sec ME Open standard kipping HSPU
Rest as needed

Scale to:
HS hold / push up / wall walk

Set 1 = 60 sec
Set 2 = 45 sec
Set 3 = 30 sec

All intervals 30 sec rest

C. Recovery/stimulation/skill WOD in pairs
15 min
10 burpee box jumps each
5 DB Hang clean thrusters
10 Barbell GTOH @ any weight
5 pull up/CTB or MU
Rest 1 min

Friday

A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm

C. Open WOD

Saturday

A. Warm up
3 rounds
1 min DU practice
10 cossack squats

B. DB skill/strength circuit

20 min AMRAP for quality
B1. Double DB single arm OH carry 30sec/side
B2. Double DB step up 10 reps
B3. DB manmaker 1 reps

- alternate through at different weights in groups
- focus on technique

C. In pairs for 15 minutes
Round for round
30 cal row or 40 cal bike
10 burpees

Endurance

A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps

B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull

C. AMRAP in 20 min

3 min max distance run or row
Rest 2 min
2 min max distance run or row
Rest 90 sec
1 min max distance run or row
Rest 1 min
30 sec max distance run or row
Rest 5 min
x go again

Feb 27-Mar 3

What an epic start to The Open. Take care of your back and remember that training (blood flow and circulation) will improve your recovery.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Creature Endurance

Feb 20-25 - OPEN starts this week!

Ok... THIS is your final call to register for The Open.

We begin a taper week... expect to still train hard but staying fresh is key.

Final checklist for this week:

Tape

wraps

supplements

water bottle

shoes

skipping rope

etc.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Endurance