Week 2-24-25
⭐️💪Reminder the CrossFit OPEN is HERE! For those that are unaware of what the OPEN is, let us explain. On Thursday of each week starting this 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 this 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!
Monday 2/24
A. 1 Squat Clean + 1 Hang Squat clean + 1 front squat x 8 sets; Every 75 seconds
-building load from 135#/95# or 70% of 1RM squat clean
B. 14 minute AMRAP
Run 200m
16 Wall ball 20#/14#
12 alternating DB snatches @ 70#/50#
8 burpees
Essentials
Every 2:00 x15 sets (5 sets each alternating)
Set 1- Row 1816 cals or Bike erg 20/15 cals (will alternate each set)
set 2- 35 single unders + 4 Devil Press
set 3- 8-10 knee-ups + 10-12 reverse lunges (wtd. optional)
*Cap 1:40 for each set