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January 23, 2019

22
Jan

January 23, 2019

GROUP WARMUP
3 sets:
5 Hang power cleans
5 Thrusters 
:30 Air bike

TRIPLET TEST
Complete as many rounds as possible in 9:00 of:
5 Hang power cleans RX 115/75; M55+ 95/55
7 Thrusters RX 115/75; M55+ 95/55
15/12 Calories air bike

ALTERNATE TEST
Complete as many rounds as possible in 9:00 of:
5 Dumbbell hang power cleans 
7 Dumbbell thrusters 
10 Calories air bike

GLUTE/HAMSTRING ACCESSORY WORK
3 sets of –
5 Hip thrust + : 15 hold at top
10 Each side, rear leg elevated split squats (body weight only)
6 Dumbbell stiff legged deadlift  

CORE STABILITY
3 sets of –
:30 Sandbag hold 
5 each way stir the pot 
:20 each side suitcase hold 

Perspective
Check out the amazing gymnastics routine below by UCLA student Katelyn Ohashi. Not only will you be awed by her strength and abilities, but you can’t help but notice her intense joy in performing. What you may not know is that she was once an Olympic hopeful, but injuries caused her to reevaluate that dream. She decided to instead focus her energy on making the most of her college career. I respect the fact that she didn’t let her setbacks define her – she moved on and found happiness. That’s what I call strength!

The Open
Registration for the Open has begin! The first workout of five will be announced Thursday night, February 21 and workouts will be released every Thursday through March 21.

We will perform Open events each Saturday during that timeframe as the workout of the day. If you are registered, you will do the workout with a judge and you can submit your score on the worldwide leaderboard on the CrossFit Games website.

If you have any questions about the Open, ask a coach! If you’re ready to register, head to http://games.crossfit.com

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