The Open Approaches!!!
Feb 27th kicks off our Friday Night Lights schedule for the CROSSFIT OPEN 2025
LETS GO, FREAKS.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Thrusters & Strict Pull-ups
Work through the following sets of Barbell Thrusters & Strict Pull-ups, on the 2:00 intervals.
Every 2:00 x 5 Rounds
3,5 or 7 reps per round x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
3 x Thrusters (Climbing weight as able)
NOTES: Athletes may scale movements up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work. Another route for Rx+ would be 1,3 or 5 reps x Bar Muscle-up (or scaled variation) per round. Prime and improve movement patterns in anticipation of the subsequent Met Con’s challenges.
Post scores to comments.
“24.3 LP”
For time
4 Rounds
10 x Thrusters (95/65lbs)
10 x Chest-to-Bar Pull-ups
Rest 1:00
3 Rounds
7 x Thrusters (135/95lbs)
7 x Bar Muscle-ups
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Tabata Hollow Rocks
or
Tabata L-sit
