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Week in Preview – March 25th, 2019

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“Engross yourself in the process rather than waiting around for the product.” — Greg Everett

 

The Open season is wrapping up.  We’ve had a blast week-to-week with the new workouts and the tests of fitness.  We’ve seen some firsts and some major improvements over the years, and that’s what we love!  Your last opportunity to get 19.5 in before the season closes out will be Monday during classes.  If you’ve already done it once at FNL, we may recommend doing the alternate workout.  If you haven’t done it yet, stick to a plan of breaking everything up into small sets!  It’s one of the toughest Open workouts to have come around, but still an excellent test of fitness.  With a 20 min time cap, most of us mere mortals won’t even finish the workout, but then the best of the best will do it faster than some of our Fran times.

 

It’s been a great Open, nonetheless, and we can’t wait to see the next Open pop up in October!  That’s right, 2019 has TWO Opens!

 

But before we get there, let’s keep it in house with the CFK Games.  This is our yearly throwdown for CFK athletes only where we crown the best of the best.  Athletes will get to go head-to-head in several workouts all in the same day.  Here are just a few workouts we’ve seen in the past:

 

CF Open 16.3

AMRAP 7

10 Power Snatches

3 Bar Muscle-ups

 

1 RM Bear Complex

 

CF Open 11.3

AMRAP 5

1 squat clean (165/110)

1 Jerk (165/110)

 

CF Open 12.1

AMRAP 7

Burpees

 

And if you thought it was all past open WODs, think again!

 

Sprint Couplet

AMRAP 6

2 Bear Complex

2 Bar over burpees

4 Bear Complex

4 Bar over burpees

…continue adding 2/2 until time expires

 

Speed Hang Snatch Ladder

There will be 12 barbells set up in a row. 11 Bars will have pre-loaded weights, the 12th will be a “Bonus” Barbell. If all 11 pre-loaded bars are successfully lifted, the athlete may choose any weight to attempt for the bonus barbell. At the call of “3-2-1 Lift”, the athlete will have 20 seconds to complete the lift successfully (until the call of “3-2-1 Rotate”). If at the call of “3-2-1 Rotate”, the athlete has completed the lift successfully, they will rotate to the next barbell in line. If they have not completed the lift at the call of “3-2-1 Rotate”, the workout is over and the heaviest completed lift will be scored.

 

 

Rx & Masters Male weights

95-115-125-135-145-155-165-175-185-195-205-Bonus

 

Rx & Masters Female/Scaled & Scaled Masters Male Weights

65-75-85-90-95-100-105-110-115-120-125-Bonus

 

Scaled & Scaled Masters Female Weights

35-40-45-50-55-60-65-70-75-80-85-Bonus

 

Chipper

For time (15:00 time Cap)

300m Burden Carry

Plate push 15’

30 Toes-to-Bar

Plate Push 15’

20 Box Jump Overs (24/20)

Plate Push 15’

10 Bar Muscle-ups

Plate Push 15’

300m Run

 

 

And those aren’t even all of the craziest ones we’ve done!  Get excited, because it’s going down on April 6th.  If you haven’t signed up, reply to the e-mail that was sent last week to get in there!  Even if you don’t think of yourself as competitive, CrossFit is about getting out of your comfort zone.  Try something new!

 

 

Community Cleanup

 

Head out to South Knox this weekend for the community clean up!  Meet at Kay’s on Chapman Hwy at 8:30 am on Saturday.

 

Marathon & Half-Marathon Cheering Station

 

Get out to cheer on the community as Knoxville runs the half and full marathons!  Get to Seqyoah Hills before 7:15 when the roads close down and bring your enthusiasm!  People are out crushing it and doing some awesome stuff and we want to celebrate that with them.

 

The Week

 

Monday – 19.5

 

Here’s your last chance to get it in!  As follows:

33-27-21-15-9

Thursters (95/65)

Chest-to-Bar Pull-ups

 

OR

 

Wall-E

AMRAP 20

30 Single Arm Dumbbel Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

 

Tuesday – Track Day

 

Flush out those legs with some running!  Partner up or rest 1:1 on each interval 200-400-600-800-800-600-400-200.  Planning to do Murph in a vest?  Now’s the time to start prepping!

 

Wednesday – Squat Day

 

Our normal 5×5 with some accessory work of pull-ups and get-up sit-ups.

 

Thursday – Jacquelyn

 

Start the day with skill development on L-sit holds and double under practice.  Then hit this variation on Jackie with a 1 k row, 50 wall balls, and 30 toes-to-bar.

 

Friday – Bedtime

 

Another familiar favorite, this will be like practicing DT on a clock, but with added burpees.  5 rounds on the 5:00 of 15 lateral burpees, then 12 deadlifts, 9 hang power cleans, and 6 push jerks all at 155/105.  Score is the slowest round, but none should take longer than 2:30.

 

Saturday – Community WOD and Level 2

 

Community WOD

25 min AMRAP

7 DB Thrusters

7 Burpees

7 Box jumps

100 m run

 

Level 2

Alternating EMOM of Squat cleans and ring muscle up practice, followed by Mind Boggler, a 20 min AMRAp of 7 squat clean thrusters (115/80) and 200 m runs.