Each Thursday for the next 5 weeks there will be a standards WOD programmed. It might be a strength bias, it could be somewhat more endurance focused, it might be a chipper or an EMOM. The idea is that the WOD can be used as a tune up or a precursor to the Fri/Sat Open WOD. This does not prevent you or anyone from coming in and crushing the WOD as hard as you can on Thursdays.. especially if you are not doing the Open. But it is a WOD that can be altered a bit or taken easy so that it does not unnecessarily wipe you out for the entire weekend. No plyomentric depth jumps, no heavy/high rep walking lunges, no unbroken Romanian deadlifts… or anything else that causes lots of soreness.
It is also up to YOU how you want to go about attacking/backing off of the Thursday WOD depending on your focus. If you are in the Open and will be doing the Open WOD on Fridays- this should be a very light and restful “workout”… if you are competing on Saturday- you can go a little harder. You decide, you experiment, you come up with your “pre-game routine” that works for you. Ask a coach if you want some assistance in devising your plan.
The first 2016 CrossFit Games Open WOD announcement of the season is tonight at 4:45pm. Come see what your 16.1 assignment will be, cheer on the Elite competitors alongside your Intramural Open team, create some strategies for ourselves, and see if your WOD prediction is correct! Then maybe even stick around for the 6pm class.
Dan and Nanette get the small room for a 9am WOD with Tyr in his foam roller play corner.Thursday’s WOD at 6, 7, 9am, and again at 4 and 6pm
Midday Open Training Hour, OPEN 16.1 Announcement 4:45pm
Power clean
3-3-3-3-3
-then-
Hand stand push up skill work and practice
Post heaviest 3 rep clean to chalkboard/journals/PR whiteboard
