Open 2023 Week 1
Monday 2/13/23
A. Front Squats
Every 2 minutes for 5 sets:
- 5 Front Squats @ 50-60%
B. You’re Dino-mite
For time:
21-15-9
- Wallballs 20/14#
- Hang Power Cleans 95/65#
- Box Jumps 24/20”
The Open is here! This week we will keep the weights light and intensity moderate, so we can go all in on 23.1. The strength portion for Monday is Front Squats. These should be light and speedy. Try to have a focus going into each set, core tension, speed and breath are just a few to think about.
You’re Dino-mite! This Metcon is a repeat from last year just before The Open Feb 21, 2022. Let’s see if you have gained some fitness from last year.
Tuesday 2/14/23
A. I Chews You
9 minute EMOM:
Min 1 - 12 Burpees
Min 2 - 14 ALT DB Snatch 50/35#
Min 3 - 16 Sit-ups
Right into
9 minute EMOM:
Min 1 - 50 Double unders
Min 2 - 14 DB Push Press (7/side) 50/35#
Min 3 - 15 Air Squats
I Chews You will be two 9 EMOMs. The goal for this workout is to keep a good pace and stick to it. There should be at least 20-30s rest after each movement. We want to see you hit the Open standards on these movements to prepare for being judged on Friday!
Wednesday 2/15/23
A. Power Clean and Jerk Complex:
Every 2 minutes for 5 sets
- 1 Deadlift
- 1 Power Clean
- 2 Push Jerks
@50-60% of 1RM Clean & Jerk
B. Bee Mine
3 rounds for time:
- 400m Run
- 20 Handstand Push-ups
- 500m Row
We will have a light Power Clean and Jerk Complex on Wednesday to refresh our technique.
Bee Mine will be a quick triplet that will get us outside and enjoy a glimpse of good weather.
Thursday 2/16/23
Olympic Weightlifting
A. Snatch
Every 2 minutes for 5 sets
- 3 (1.1.1) Squat Snatch @50-60%
B. Back Rack Reverse Lunges
Every 90s for 5 sets:
- 8 BRRL (4/side) @ moderate weight
C. Structural
4 rounds for quality:
- 4-5/side Weighted Cossack Squat
- 15-30s Hanging L-Sit
- 100ft Dbl KB Front Rack Walk
- 50ft Heavy Sled Push
Friday 2/17/23
A. 23.1
???
Friday Night Lights!
The first Open workout will be released Thursday night. We will be doing 23.1 in all classes on Friday. Compete with fellow Feast members at Friday Night Lights or come cheer them on! The first heat starts at 5:45pm. What movements do you think we will see?
Saturday 2/18/23
Fawn-ed of You
In teams of 2:
- 1000m Row
- 40 Deadlifts 155/105#
- 150 Double-unders
- 1000m Row
- 80 Burpees
- 150 Double-unders
- 1000m Row
- 40 Clean and Jerks
- 150 Double-unders
- 1000m Row
*Split reps even between both partners
Olympic Weightlifting
A. Back Squat
Every 2 minutes for 5 sets:
- 5 BS @50-60%
B. Bench Press
Every 2 minutes for 5 sets
- 5 BP @50-60%
C. Structural
4 rounds for quality:
- 12-15 Banded Pull Aparts
- 12-15 Banded Face Pulls
- 12-15 Banded Bicep Curls
- 12-15 Banded Straight Arm Lat Pull Downs
Sunday 2/19/23
Check Sugarwod for Endurance Class wod
Rest Day. Get out and try something new!