Weekly Workouts for Feb. 20th – 24th

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CrossFit Open

Weekly Workouts for Feb. 20th – 24th

Ok everyone, the word has not spread to quite everyone, if you haven’t heard yet, the CrossFit Open is starting this week!

What is the Open???

The CrossFit Open is the 1st of three competition stages put on by CrossFit HQ to find the fittest man, woman, and team in the world.

What it is for you and I???

A fantastic opportunity to measure our fitness.  The Open consists of 5 workouts over the course of 5 weeks.  We will have 5 days to complete each workout and verify our scores (don’t worry I’ll take care of verifying scores).  Each workout is announced on Thursday and we have until Monday to submit our results.

The best part about it, is it gives you something to focus on, to really try your absolute best at, and compare yourself with your peers (age, job categories, the gym, Fort Collins, Colorado, USA, the world). Often, it’s not until there is a tangible physical/mental challenge looking you dead in the eyes that you get the most out of your training in the gym.

It’s also incredible to see how year after year you improve dramatically in the Open.  So many of us are new to CrossFit and have already made serious leaps and bounds in our fitness, and the Yeti Cave has only been open 4 months now!  Imagine how good it will feel to be able to compare your scores this year to next when you add another 12 months of progress to your fitness-skillzzz!

The Open really elevates the energy and atmosphere of the gym to the next level.  It is an absolute blast to be cheering on our fellow Yeti’s as they push on the Open workouts.  We will be doing the Open workouts every Friday as part of our regularly scheduled programming, and again on Saturdays.  Saturday will be our main Open workout day at the Yeti Cave, so ideally if you come in Friday, we go over skills and drills, as well as mobility and strategy for the Open workout the next day!  Invite friends and family to come cheer you on and watch!  It’s going to be an awesome community event!

To register go to www.games.crossfit.com and hit the “register” button in the top right.  As you go through the simple sign up process (cost is $20), select “Yeti Cave CrossFit” as your affiliate so I can verify your scores!  See you in the gym 🙂

Monday

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
20-calorie row
30 single-legged squats, alternating

Tuesday

4 rounds for time of:
Lunge 100 meters with 45lb/35lb barbell on your back
Run 400 meters

Wednesday

Overhead squat 1-1-1-1-1-1-1 reps

Thursday 161113

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

*The CrossFit Open workout 17.1 is announced today at 6pm! Come by and watch the announcement at the gym!

Friday

CrossFit Open Workout 17.1!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!

If you plan on doing the Open workout Saturday come in today to do some light movement, work on the skills and drills for tomorrow, mobilize and strategize!

Saturday

CrossFit Open Workout 17.1!!!

Main day to get out and support each other!