2.22.22 Workout of the Day

2022 Open Information
This year’s 3-week CrossFit Open starts this week. We will complete The Open the next three consecutive Fridays in class, on the barbell side. Those that register online must have a certified judge to judge them. All other non-registered athletes will have a fellow athlete judge them in class. Those athletes that can not make the Friday class will have the opportunity to complete The Open during Sunday open gym or may restest Monday. More information will be given in class this week.

Sunday Golf
Adam Schultz has arranged three tee times on Sunday at Old South, starting at noon for those wanting to get out, play some golf & have a good time. Those interested please contact Martin or Adam.

Nutrition 101
With Spring approaching & weather getting warmer, we will all be wearing less clothing & all want to look better. Make sure we are eating real food. If you can kill it or grow it, eat it. If it has a food label or is processed, stay away from it. Put in the time now, your body will thank you later.

Barbell
Strength: Bench Press [15 minute window]
A) Build to a heavy set of 10, then
B) 1X10 @ 90% of heavy 10
C) 1X10 @ 80% of heavy 10

Conditioning: “Moving Target”
10 RFT
200 m run
30 DUBS
10 burpees to 6 inch target
[30 minute cap]

Interval
Team of 2, For Time [40 minute cap]
100 medicine ball tosses (20/14)
800 meter run
60/45 calorie row
40 KBS (53/35)
20/15 calorie bike
10 wall walks
20/15 calorie bike
40 KBS (53/35)
60/45 calorie row
800 meter run
100 medicine ball tosses (20/14)

-Run together, partition everything else evenly.-