Well, the Open is over. No more unknown workouts with new standards, judges, and explanations. It forced a few of us out of our comfort zone which by very definition is uncomfortable. When looking for new adaptation though, few things are more valuable than being uncomfortable. Hopefully you took something away from it that helped you grow and reach your goals. If you didn’t though, there is always TODAY!
Friday Night Lights was awesome and many of you came out to hang and get to know some new folks, chill with your fitness family, and watch Devin and Ben go HAM on these workouts. After, 3 weeks Ben and Devin split the four workouts 2-2. Four workouts may be enough for CrossFit to begin finding the Fittest on Earth but its not enough to see who’s fittest at Iron Mile. Looks like we will wait until next year.
Ben vs Devin Week 3 (Ben’s video)
Warm Up: 8 min
1 min easy row
10 KB Swings
10 KB RDL
10 Push Ups to Downward Dog
Strength/Skill: DEFICIT SUMO DEADLIFT
3 sets of 15-20 Reps
*Standing on 4 big plates (2 under each foot) and using 2 KBs complete 3 big sets of Sumo Deadlifts. Force your chest tall and hips low to start this movement and have strong knees to properly engage glutes and the rest of the posterior chain. Grip could be an issue so chalk up! Rest 2 minutes between sets.
Workout: Partition Any Way!
50 Alternating Devil Press 50/35
100 Toes To Bar
150 Wallballs 20/14
20 Min Cap
T1: Lighten weights and adjust movements as needed
T2: As Written
T3: Must be performed in order.
Extra Work
Assault Bike:
1 min on/2 min off x 3
Score is average of the 3 rounds
(Long Suffering is good… There will be much of that later in the week for extra work.)
BACK to the Future
30 Chin Ups
30 Pull Ups
30 Bent Over Rows 135/95
30 Underhand Grip Bent Over Rows
3 min hang from pull up bar
Only give yourself 5 minutes to complete each section. The hang can take longer.