Wednesday
⭐️💪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!
A. Every 2:00 complete Deadlift x 10,8,6,4,2 tng reps
new set every 2:00 x5 sets
-building load from 65%-70% of 1RM or 185#/125#
B. For time
3 Wall walks
75 Double unders or 100 single unders
21 CTB pull-ups
5 Wall walks
75 Double udners or 100 SU
15 CTB pull-ups
7 wall walks
75 Double unders or 100 SU
9 CTB pull-ups
Essentials
A. Complete 3-4 sets on a 12 minute running clock:
-barbell close grip bench press x8–10
-kb/db Turkish sit-ups x6-8/arm (advance from 2/11)
-db death march x12-14
B. 5 rounds for time:
8 dual DB/KB step-ups
12 DB/KB shoulder to overhead
*accumulate a :30-:35 second plank after every round