Friday 01/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Friday
01/03/2024
CrossFit Open 24.1
For time.
Dumbbell Snatches:
21 Right-Arm at 22.7 kg (50 lbs)
21 Left-Arm at 22.7 kg (50 lbs)
15 Right-Arm at 22.7 kg (50 lbs)
15 Left-Arm at 22.7 kg (50 lbs)
9 Right-Arm at 22.7 kg (50 lbs)
9 Left-Arm at 22.7 kg (50 lbs)
Lateral Burpee over Dumbbells:
21 Repetitions
15 Repetitions
9 Repetitions
AFTER EACH SET OF DUMBELL SNATCHES COMPLETE EQUAL AMOUNT OF BURPEES OVER THE DUMBELL.
Time Cap: 15 minutes
Recovery
Perform 4 rounds at a recovery effort pace.
Easy on an ergometer: 3 minutes
Cat Cows: 10 repetitions
Alternating Bird Dogs: 10 repetitions
Elbow Side Plank: 20 seconds each side
Competition
Friday
01/03/2024
CrossFit Open 24.1
Objective: Complete for time.
Dumbbell Snatches:
21 Right-Arm at 22.7/15.9 kg (50/35 lbs)
21 Left-Arm at 22.7/15.9 kg
Repeat sequence with 15 and then 9 reps.
Lateral Burpee over Dumbbells:
Perform 21, followed by 15, then 9 reps after each set of snatches.
Time Cap: 15 minutes
Strength and Technique
Every Minute for 12 Minutes (4 Rounds):
Minute 1: Max Front Squat for 15 seconds at 45-60% of 1RM with a (1-second pause at the bottom of each rep).
Minute 2: Rack Deadlifts for 15 seconds at 40-60% of 1RM (Note: Start from knee height, focus on dead stop and strong bracing, with powerful hip engagement).
Minute 3: Rest
Single Arm Dumbbell Push Press (21X1 Tempo)
Sets: 3 of 5 reps per side
Rest: 2 minutes and 30 seconds between sets
Note: The weight should be challenging yet maintainable for the tempo.
Extra Credit: Rowing Intervals
Objective: Complete for total time, with a 1:1 rest to work ratio.
Sequence: 10-20-30-40-50-40-30-20-10 calories for males, 8-16-24-32-40-32-24-16-8 for females.
Rest: Equal to the time it takes to complete each set.