Weekly Preview


Weekly Preview CROSSFIT OPEN, WEEK 1 Congrats to every one who came by Saturday to complete week 1 of this year’s open.What an amazingly energetic and enthusiastic display of camaraderie, […]

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Today's WOD

2-min of lower body mobility / stretching / animal crawls
2-min of upper body mobility / stretching / animal crawls
6-min of activation: SQUAT, PRESS, PULL, HINGE
Crossfit (Fitness)
Metcon (AMRAP - Rounds and Reps)
A. Run 800m

B. "Castaway" (No Equipment Version)
12 overheas KB swings (or DB snatch)
8 Burpees
12 Odd-Object Step-Back Lunges
8 situps

C. Run 800m
If you got weights, USE THEM.

Scale these UP or DOWN to suit you. Get creative with objects.
KB-DB Back To Basics
WARM-UP (12min) MOVE
a. Accumulate 3 minutes of static holds (plank, wall-chair, inversion, L-sit)
b. 9-minute EMOM: bird-dog, side-plank, dead-bug

PART A. KB SWING, Every Minute = 12min
a. 5-10-15-20 snatch (per arm)
b. 5-10-15-20 Russian swings
c. 5-10-15-20 hand to hand swings

PART B. KB PRESS & HOLD, Every Minute = 9min
a. 4 sets, 2 reps of Bottom’s up press/ bent press (per arm)
b. 5 sets, 4 reps of Cossack goblet squat/ pistol squat (5 sec eccentric, 3 sec hold, total reps)

All sets are done Every Minute on the Minute. If possible, use a lighter kettlebell for the snatches and bent presses and a heavier kettlebell for the swings and Cossacks.
Mind & Movement Challenge
20-minute read or write

Ideas When You Don't Have A Cardio Machine
article: https://www.crossfitinvictus.com/blog/cant-cardio-machine/

Sit back and pull out a book this evening for 20-min. Check in with the FB group chat and share something you've read, wrote, thought or that gets you motivated.