WODs

It was a great first week of the OPEN.
VOTES for 26.1 – Congratulations to the following people earning 3 points for their team.
BEST DRESSED (3 Points) – Matt VB & Fran (the power couple looking amazing and matching)
SPIRIT – Lily (3 Points) – At 12 years old she has thrown herself into the Open completing the 14-15 year standard. She gave it her all!! We could not be prouder!!!

BRING ON 26.2 – watch the announcement at 6am here

For completion:
10-9-8-7-6-5-4-3-2-1 reps:
Bench Press *
Deadlift hold 20 seconds 100/70kg

Move with a purpose but not at the expense of quality movement.

Photo: Lily completing first OPEN – hitting 26.1. Amazing effort!!!

A. Five rounds:
Every 3 minutes, complete each round for time:
10 Toes to bar
14 Alternating Dumbbell Snatch 22.5/15kg
50 Double-unders

Photo: A huge shout out to one of young champions, Paige who gave Open 26.1 her all!! So proud of you.

Clean & Jerk Technique (Any style)
Every 30 seconds x 6 rounds (3 minutes)
1 Clean & Jerk (Light load)
Rest 1 minute
Every 45 seconds x 6 rounds (4:30 minutes)
1 Clean & Jerk (Increment every 2 reps)
Rest 1 minute
Every 1:30 minute x 8 rounds (12 minutes)
1 Clean & Jerk (Increment to a max for the day)

Optional:
Two rounds of:
1 minute plank (Body weight)
Rest 1 minute
45 second Plank (Light weight)
Rest 30 seconds
30 second Plank (Heavier weight)

Photo: Sample of our IN-BOX OPEN team “Let’s get Physical” – When your crew grab a team theme and run with it!!! Sooooo good!!!!

What a weekend!! Congratulations and a huge thankyou to everyone that trained/supported our community over the weekend. The teams, dress-ups and atmosphere was amazing!!!
Reminder: Get your VOTES to Marie by Wednesday for SPIRIT of WEEK 1 & BEST DRESSED. Both earn 3 points for their teams.

OPEN 26.1

For those that haven’t completed 26.1 or those wanted to do it again, this is your chance. All sessions. Please be flexible with timings as we need to ensure everyone has a judge.

Alternate workout
Five rounds for time:
Run 360m (Wet weather 200 skips)
10 Chest to bar Pull-ups *
30 second Handstand Hold (against wall)
*Advanced athletes strict Chest to bar.

Let the FUN Begin…
THE PLAN Please read. Be at the box by 7am.
Watch the movement standards video so you have no surprises.
Check out Tips & tricks

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

REMINDER: CrossFit Open 26.1 will be announced this morning.
For those wanting to complete the workout Saturday morning – dial the session back as needed *.
Watch the announcement LIVE HERE

EMOM x 20 minutes:
Minute 1:
2 x (Snatch + Overhead Squat) * (0-30 seconds)
Minute 2:
200m (or equivalent) any machine

*Increment weight up or down as needed.
Use this as a chance to work on technique and keep the body moving.

REMINDER- PELVIC FLOOR Seminar at 5:30pm.
This is a FREE Session. We encourage all women to join us.

Advance as far as possible in 8 minutes:
3 Rounds:
1 Wall walk
3 Toes to bar
6 Dumbbell Shoulder to overhead 22.5/15kg
3 Rounds:
2 Wall walks
6 Toes to bar
9 Dumbbell Shoulder to overhead 22.5/15kg
3 Rounds:
3 Wall walks
9 Toes to bar
12 Dumbbell Shoulder to overhead 22.5/15kg
Continue with format 4-12-15reps…

Rest 3 minutes

Advance as far a possible in 8 minutes:
3 Rounds:
2 Burpee Pull-up
6 Wallball
15 Double-unders
3 Rounds:
4 Burpee Pull-up
8 Wallball
30 Double-unders
3 Rounds:
6 Burpee Pull-up
10 Wallball
45 Double-unders
Continue with format 3 rounds: 8-12-60reps

Score: Total reps (Part A) + Total reps (Part B)= Grand total

For time:
Row 750m
Run 1.6km (bridge & back)
Echo 1.8km
Run 1.6km (bridge & back)
Row 750m

Photo: Sas during Open 2017.

A. Seven rounds for load:
3 Hang Power Cleans + 1 Hang Squat Clean
Rest between rounds

B. For time:
2-4-6-8-10-8-6-4-2 reps:
Pull-ups/ Strict Pull-ups
Push-ups/Dips