Well that’s it! The Opens are over! Unless you are crazy enough to re-do that one, then well, good luck with that.
I really liked the design of this workout, such a battle of the mind. Way to gut it out.
The final Saturday was a good time, and like I said, something that in hindsight I wish we did from week 1. We wanted to try something new, it didn’t work and that’s fine, you only learn by trying new things. Even if that means going back to the original plan.
Foundation begins a brand new cycle with an emphasis on upper body pulling strength, Building & Being wrap up week 5/5. Building will see some max lifting mixed in with short conditioning pieces (EMOM & Intervals). Being will see % lifting & good ol fashion CrossFit fun.
We have an off shot at the attendance record, need a strong Monday & Tuesday, but with some reinforcements back from vacay, we can still make a run at it!
Monday:
Foundation – TGU + Incline Bench + Chin Ups + EMOM (Sled/Bike)
Building – FSQ + Press + Fun with Db’s
Tuesday:
Foundation – Deadlift + Intervals (Hip Ext./Lunge/Tuck Ups/KBS/Step Up/Twists/Row/Skip)
Building – Deadlift + Pull Ups + EMOM (Bike/KBS/V-Up)
Wednesday:
Foundation – Chin Up Work + Upper Body Pull/Push + Bike Intervals
Building – Rest
Thursday
Foundation – Rest
Building – Back Squat + Bench Press + Jumps & Push Ups
Friday:
Enjoy the day off.
Saturday:
Foundation – DB Bench & Ring Row + Push Ups & Curls + Midline March (Hollow Rock & Side Plank)
Building – PSn + RDL + EMOM (Row/KBS/Sled)