The Road to the CrossFit Games is officially upon us. Some of us have dreams of making it to Regionals, some to Carson California for the Games, but most of us? Most of us just want to get better, improve our skills, and have a few more PRs each and every year. If you’ve seen the number “15.1” across your social media channels almost as much as you’ve been asked about #TheDress, then you know it’s that time again. And just like last year, Tasha’s back with her recaps of the open workouts. Here she is with wod one.
Guest post by Strong Figure Ambassador, Tasha Parks
Here we go again, Open season. Five WODs. Five chances to get better. This year started out the same, a bunch of us (CFE members) gathered around the TV waiting for Dave to announce what we’re up against. I sat there and thought to myself “Please don’t let it be dubs (double-unders). Please don’t let it be dubs. Don’t open with dubs.” Then it was announced:
(M 115 lb. / F 75 lb.)
1-rep-max clean and jerk
6-minute time cap
Your Strong Figure Conditioning Workouts for the week are inspired by the Grid League testing workouts, where Erik and I spent all day Saturday watching 80 athletes compete for a chance to race on a professional NPGL team. Stay tuned for those posts–you definitely don’t want to miss out!
Workout One: For time:
- 50 thrusters for time
Use a kettlebell or dumbbell, or you can use two weights. If you use a barbell, use an appropriate weight for 50 repetitions. If you don’t have equipment, perform 50 squats and 50 push-ups of choice (regular, decline, handstand, etc.)
Workout Two: 5 Rounds for Time:
- 10 kettlebell/dumbell clean and press (or snatches if advanced) per arm
- 10 burpees
If you don’t have equipment, sub 5-10 wall-walks for the clean and press/snatches. If you’re not used to wall walks, start by laying on your stomach in push-up position with your feet against the wall. Take one giant step up the wall, then continue walking your feet up the wall as you walk your hands back towards the wall. Try to get your nose to the wall. If you can’t, that’s ok! Just get as close as you can. It’s ok to scale these back and do less reps if you haven’t done many (or any!) before. They’re fun…and really challenging!
Workout Three: Six Rounds for time:
- 100 meter sprint
- 20 kettlebell swings
- Rest after each round the amount of time it takes to complete that round. If it takes you 45 seconds to complete the first round, rest 45 seconds before the second round.
If you don’t have a kettlebell for swings, drop into a 30-second plank after each sprint.