50, 60, 70, 75, 75, 75% (of your traditional deadlift)
B. 15 minute AMRAP:
40 Box Jumps (24/20)
40 Shoulder to OH (115/75)
40 Lunge Steps (holding KB/DB's at sides 35's/25's)
After the Open
The Open is a competition, or a test if you will, to see how we fare in a competition setting. We encourage participation in the Open each year because the net gain from participating is almost always overwhelmingly positive. Once the Open is over, it is the perfect time to assess your performance and set goals for the upcoming season. Here are some guidelines for doing so.
1. Show up to the Daily CrossFit Classes
There is no substitute for attending the daily classes. I cannot stress that enough. This was my 7th Open both participating and coaching, and if there’s one truth I know, it is those who consistently come to class and suffer with their fellow community members make the most progress. The Open is a CrossFit competition; the best way to get better at CrossFit is do more CrossFit. The class setting creates an atmosphere of support and motivation that cannot be replicated. I know this because I workout alone 90% of the time, and I always do better/have more fun in a group. CrossFit has evolved a great deal in the last 7 years, but the class model is still the foundation to improving your fitness
2. Regularly Attend the Specialty Classes
The Weightlfiting and Gymnastic classes are invaluable to improving your skills in those disciplines. The regulars at the WL’ing class continue to improve their technical proficiency and strength in the Olympic lifts. This year’s Open featured the full snatch, and I was very pleased with how the weightlifting crew fared on this workout. Josh has done wonders with gymnastic regulars, as they have seen marked improvements on their TTB’s, HSPU’s and Pullups. Take advantage of these classes and see major progress in your daily workouts. (Don’t forget about endurance/cardio conditioning. Although not technical skill classes, these classes are designed to make you breath hard and will improve your stamina and endurance).
3. Do Your Extra Work/Homework
Starting this Sunday, we will be rolling out a brand new program for accessory work at the gym. Every Saturday night I will post 4 homework mini-workouts that we will expect our members to complete in that week. Two of the workouts will consist of core exercises and two will be push/pull work like ring dips and strict pullups. More on this to come
This is actually probably the #1 performance indicator but I’m just going to assume that everyone at our gym is eating perfectly (kidding). We will be doing more with the Pristein Program in the coming months as a gym wide challenge. Just remember that you can simply get better results in the gym by eating right/clean.
5. Assess your Open Performance
What movements did you excel at and which did you struggle with? The coaches are pretty aware of this already but it's good for our members to start to build a database of movements to work on before or after class. Also, if you realize your strength or lifting needs work, the easy solution is to start attending the WL'ing class on Saturdays.Assessing your perfroamce will give you a plan of attack for the year to come
CrossFit Redondo | 1206 S. Pacific Coast Highway, Redondo Beach, CA 90277