As per last week, we’ll be running heats unti everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.
CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars/knee raise
24 double-unders/single skip
Please remember that the 4:00-6:00pm time slot is dedicated to the CrossFit Open today. Please feel free to perform open gym training in the remaining space if you are not participating in the Open.
All other session:
A. Pendlay Row 5 x 8-10 reps.
B. Four rounds for time of:
Row 180m
180m Overhead Carry 20/15kg
A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build to a moderate weight and repeat for a total of 10 sets.
B. Four rounds for time of:
30 Lunges (alternating)
15 Burpees 6″ Jump & Touch.
For athletes who missed out on CrossFit Open 20.1 or wish to re-do the workout, please note that normal classes will be running today and you will need to factor that in to your use of space etc. Ideally, try to come along to the afternoon block of training where we will be able to utilize the car park for any overflow.
50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Sit-ups
CrossFit Open 20.1
10 rounds for time of:
8 ground-to-overheads 43/29kg or 29/20kg
10 bar-facing burpees
*Time cap: 15 minutes
For those that are new to the open, please be in attendance at 7:00am for the brief/warm-up regardless of which heat you plan to be in. From there, we will fill heats until everybody has had their go. Please be flexible and be prepared to jump into a heat or count for athletes as required.
This is a nice inclusive workout to kick off this season’s open and we hope that you will join us whether you plan to sign up officially or not!
*Please don’t forget that the afternoon session 4:00-6:00pm will be dedicated to the CrossFit Open.
A. Deadlift 5-5-5-3-3-1-1-1-1
B. For time:
45 DB Snatch 22.5/15kg
60 sec. Plank
30 DB Snatch
45 sec. Plank
15 DB Snatch
30 sec. Plank
The final CrossFit Open work out 20.5 will be released this Friday.
We want to make the most of the final workout by getting as many of our community together for our CrossFit FRIDAY NIGHT IN LIGHTS!!!
Even if you are not registered we want you there!! Come and join us for the last workout and a well earned beer.
Please note: Saturday morning will be a regular session. If you can not make Friday night for a genuine reason please let Marie know so we can arranged another time.
