WEDNESDAY, FEBRUARY 20TH 2019

CrossFit Fannin – CrossFit

2019 CROSSFIT OPEN

Alright guys its that time of year again! CrossFit open 2019.

Here are the general guidelines for CrossFit Fannin:

1. Starts Feb. 21st

2. Only need certified judge if you register through CrossFit, Inc.

3. Otherwise you will pay your $20 (cash or check) to CrossFit Fannin and we will use that money to purchase a Ski Erg if we get enough participation.

4. The workouts will be Friday afternoons. Friday am classes will have alternate WOD. Depending on what the WOD is (which is posted Thur. nights) we will have 2-4 heats per regular class times depending on timecap/equipment needs etc.

OPEN OVERVIEW:

DURING CLASS I WILL COMPLETELY BRIEF YOU ON MOVEMENTS AND STANDARDS. THEN WE WILL DIVIDE UP AND ONE PERSON WILL DO THE WORKOUT AND THE OTHER WILL BE THEIR “COUNTER”. DON’T SHY AWAY FROM THIS IT’S SUPER FUN AND THE ATMOSPHERE IS GREAT. GREAT THINGS WILL HAPPEN THIS OPEN SEASON , BUT THE PRESSURE WON’T BE THERE.

OPEN DATES:

FEB. 21

FEB. 28

MARCH 7

MARCH 14

MARCH 21

HERE IS QUICK OVERVIEW FROM HQ:

https://games.crossfit.com/

ONLY REGISTER THROUGH CROSSFIT INC IF YOU PLAN ON USING A CERTIFIED JUDGE AND PLAN ON SUBMITTING YOUR SCORES EACH WEEK WHICH I WILL GO ON AND VALIDATE EACH WEEK.

OTHERWISE JUST SIGN UP WITH US ON THE WHITEBOARD AND RELAX AND LETS HAVE FUN!!!!

WHEN YOU REGISTER PLEASE PUT YOUR CLASS TIME TO GIVE ME A HEADS UP.

OUR GOAL HERE WOULD BE TO HAVE AS MANY PEOPLE AS POSSIBLE HERE ON FRIDAY NIGHTS PARTICIPATING . THAT’S WHAT MAKES IT SO FUN. EVEN IF YOU COME IN THE AM AND WOD YOU COULD STILL COME BACK AND PARTICIPATE IN THE AFTERNOON.

TO PAY YOUR ENTRY FEE JUST PUT YOUR CASH OR CHECK PAYMENT OF $20 IN AN ENVELOPE WITH YOUR NAME ON IT AND TURN IN ASAP. PLEASE NO LATER THAN MONDAY!

Warm-up

2 Rounds:

15/20 Calorie Row

15 Push Ups

15 PVC pass thru

Shoulder Press (5×3)

Strict Press (20 Minutes)

5 x 3 @ 75% of 1RM

*Do 4 strict pull ups after each set. You can attach weight or use a band as needed. The strict press should all be at the same weight for the 5 x 3. Get 3-4 warm up sets to start.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

13/16 Calorie Row

8 Strict Handstand Push Ups

2 Muscle Ups

Rest 30 Seconds

*Goal on rower is 1:00

Scaling Options:

8 Strict HSPU -8HSPU – 12 Paralette Push Ups – 12 Push Ups

2 Muscle Ups – 4 Chest to Bar Pull Ups -4 Pull Ups -4 Banded Pull Ups

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