GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Bench press
3 Strict pull ups
10 Frog pumps
:20 Frog stretch
5 Plate squat @ tempo 3 seconds down
PRESSING, PULLING & SQUATTING STRENGTH
Not for time:
10-9-8-7-6-5-4-3-2-1 reps of -
Bench press RX+185/125; RX 155/105; Master 55+ 135/75
Strict pull-ups
Front squat RX+185/125; RX 155/105; Master 55+ 135/75
BIKE ERG TEST
500 Meter bike erg @ damper 10
rest 2 minutes
500 Meter bike erg @ damper 5
rest 2 minutes
500 Meter bike erg @ damper 1
MIDLINE - ISOMETRIC HOLD & CARRY
3 sets of:
:30 Sandbag hold
50ft Suitcase carry right & left
:20 Side plank right & left
Reminder: submit your 19.4 scores! Also, if you haven't done the workout, you must provide your own judge.
Mindset Monday
We are almost through the Open and I can safely say that this has been the most difficult, skill and strength-wise of any previous CrossFit Open. It makes sense, as the new goal of the Open is to qualify athletes directly for the CrossFit Games (no more Regionals). Many of you are disappointed in your performances, while others have surprised yourselves with how well you've done. There is a distinct difference in these two sets of athletes - over the past year or so the latter group has put in the work on the strict gymnastics progressions, lifting drills, and skill work we've programmed. The former group has prioritized metcons and " getting it done for the sake of getting it done."
We've preached the importance of the accessory work, the stuff that's hard but doesn't leave you on the floor, satisfied. We've said that you must have strict pull-ups and handstand push-ups before you kip; you need to stick around to complete midline, you need to make your lifts flawless at light percentages before adding weight, you shouldn't prioritize metcons over strength and skill work and you should demand perfect movement mechanics. Those of you who listened (and practiced) were rewarded with PRs in the Open. Others, well, unfortunately, you had a rude awakening.
I'm not here to say "I told you so," so let's move on. After all, success is about learning from past mistakes and striding forward. Instead of being disappointed, get excited about the hard work you are about to undertake and the rewards that are on the horizon. We have another Open this year, in October. Let's build a stronger, better you!
