Open Workout

Tomorrow’s Friday Funday will be another Open workout!  This was an old favorite of mine.  I almost got fittest in New Mexico and regionals that year.  A certain someone from Albuquerque was just too GOOD!  With the Open right around the corner, like most years, I want to keep doing some of these oldies (but goodies!) once a week until the Open arrives.  The Open is great because it highlights some areas in our fitness that we need to workout on.  It does a fantastic job of showing us where we are at, and what we need to work on to get better!  Haven’t got those darn Double Unders, we can’t hide it from the Open!  Been neglecting some mobility, the Open will let ya know!  Don’t worry though, we are all on the same boat there.  We all have our own each individual areas that need some love and what, and where, we need to work on and towards to better ourselves.  And after, we are always better for it.  Sometimes there not just, “Weaknesses,” because when we are honest with ourselves, they just haven’t been trained.  So how can they be a weakness if I haven’t practiced it.  Doing the infamous Iron cross isn’t a weakness of mine, I just never trained it… nor is a marathon, just the same, I haven’t trained it.  That’s the primary intension of why we do so much “GOAT Training,” because I we all have a different modality and movement that we choose to implement.  So, you are not alone.  But, the Open illustrates some of those areas very well, and that, is kind of the point!  I was casually talking with Jenae about some of the Open workouts and coincidentally, she mentioned this workout.  It was cool because CrossFit had CrossFitters submit their own Home Gym to host the Open announcement.  The first and only time they did this outside of either an Affiliate or CFHQ.  We will go over proper options on tailoring this workout for you concerning the weights we should be using to get the same stimulus, but also making it appropriate loads.  It can also look a little confusing because it is in 4 minute blocks…. but again we are familiar with that because we actually do that quite often.  There is a specific piece to this one that we don’t do, and that is once we cannot finish that amount of work from the 4 minute block we’re done, and the workout ends… but I’ll cover that to each class mañana.  We don’t do that because for normal programming not everyone will get the same amount of work and time for their workout… the two major properties of any training regimen.  I’m excited for this one and see you all tomorrow!  Oh and thank Jenae because it was kinda her fault… I mean idea 😉

Skip to minute 16 where it begins to get interesting!

21st Of January Year 2022

Accessory
3 Rounds Of:
10 Bicep Curls
10 Weighted Good Mornings -or- Weighed RDL’s -or- Hip Extensions
2 Minute GOAT Training

Conditioning
Open 16.2
AMRAP 20
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans @(135/95)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans @(185/125)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans @(225/155)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans @(275/185)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans @(315/205)


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