OPEN prep grind.
**ANNOUNCEMENTS**
- THE OPEN: Want to know a good way to kick your training up a notch? Yep, you got it… register for the OPEN! Remember, this is designed to be inclusive. There are Rx, scaled, masters, and teen divisions. Something for everyone! We currently have 17 people signed up. I would like to double that before week 1 starts, so let’s get busy y’all! It’s all kicks off Feb 22 and you can register for it HERE! Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
- FRIDAY NIGHT LIGHTS: This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks. You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!
CROSSFIT
S&P Cycle: pull – press – pull – OFF – squat
**This is our last cycle with an OPEN workout on our “off” day. Next week, the real deal is back. Make sure you get registered! And remember, we want all skill and ability levels to register. There is a scaled version of the every workout, and the more people we have, the better it is for everyone!
“17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. DB weighted walking lunge (50/35)
16 toes-to-bars
8 DB power cleans (50/35)
Then, 2 rounds of:
50-ft. DB weighted walking lunge (50/35)
16 bar muscle-ups
8 DB power cleans (50/35)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
CSPORT
A. 3 rounds:
1 min plank
1 min box jumps
1 min thrusters
1 min burpees
1 min rest
B. AMRAP in 20 min
block run buy in
then w/ time left AMRAP:
1 Lap Farmer’s carry
10 KBS
20 lunges
100m run