Friday
⚡️💪Reminder the CrossFit OPEN is approaching. For those that are unaware of what the OPEN is, let us explain. On Thursday of each week starting next Thursday, February 27th, a workout is released by CrossFit HQ. This workout is unknown until this date and almost EVERY CrossFit gym around the world will do this workout. The workouts are always easily scalable to your ability but will push you like no other. At CrossFit Rutherford, we will complete this workout on Friday starting next Friday, February 28th during class time. We will not have a structured warm-up as a group but will have a recommended warm-up for you to perform on your own. Once we have a group of people ready, we will start the clock for that heat. If you decide to sign-up for the OPEN, you will also have a judge to help hold you to the movement standard as well as count your reps. After completion of the workout, you will upload your score and will be able to see where you stack-up on the worldwide leaderboard. This is a very fun 3 weeks with lots of ups and downs but the best part is we will do it together as a community! If you are interested, follow this LINK, to sign up. If you are unsure, talk to one of your coaches and they will be able to answer any of your questions!
A. Take 12 minutes to complete 4 sets
Close grip bench press x8,6,4,Max UB
Rope Climb x2-3 reps or Supine to standing RC x4-6 reps
*for the bench press, you choose starting load and build
*Max UB set @ same weight used for set of 8
+
For time
3-6-9-12-15-18
Box-jumps 24″/20″
Deadlift @ 115#/75#
Shoulder to overhead @ 115#/75#
Essentials
A. Take 12-15 minutes to complete 3-4 sets of the following:
DB Romanian deadlifts x10reps
Plate overhead march 40-50 seconds
Barbell upright row x10-12 reps
B. 9-12-15-18
Hang power cleans w/ bar or DB’s
Wall ball shots
*run 5 shuttles after each set