HAPPY NEW YEAR!!!
CrossFit Lite – you’re in for a treat. The next 8 week block is a preparatory phase for the 2017 CrossFit Games Open. What does this mean?
It means that you will be doing (a previous year’s) Open workout every Friday, to get into the routine that will begin on February 23. Your program will also be structured to have variations of Open workouts sprinkled within, to prepare you for the movements, and the intensity of The Open.
I hope this builds some excitement for The Open, which I view as an opportunity to share your workout experience socially with those friends and those people you connect with at CrossFit Vernon.
Monday’s Workout:
Warmup: Ido Portal Squat Movement & Mobility
Lift: 6-8 sets building:
6 Speed Front Squats
(down for 3 seconds, up for 1 second)
*10 running drills before the WOD
WOD:
21 thrusters
21 shuttle runs
18 thrusters
18 shuttle runs
15 thrusters
15 shuttle runs
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
