This Thursday at 5pm, The 2018 Reebok CrossFit Games Open officially begins!

Dave Castro and the crew at CrossFit HQ will make the live announcement from one of the thousands of local affiliates across the world.

At WildFire CrossFit, we will hold the “Main Event” on Saturday, February 24th 2018. We will have additional times available to do The Open on Friday, Sunday and Monday.

We will have a Sign-Up Sheet in the gym where you MUST sign up each week in order to participate. Please be sure to do this so we can plan heats ahead of time and know how many judges we will need.

Due to the large amount of people we have participating this year, we could use some help judging. There is an online course that and a quiz you must take to be a certified judge. It doesn’t take very long and it’s a great way to learn more about the standards of each exercise. All Rx athletes must have a certified judge on order for us to validate their score.

CLICK HERE to take the online judges course along with many other courses that will further your development and knowledge as an athlete.

Today at WildFire….

For Strength, we are doing a complex of a Clean into 2 Front Squats.

While we have never seen Front Squats in The Open, it’s a great exercise to build strength and power for other exercises, such as the Thruster that we are likely to see.

In this format, we are going to develop more wrist mobility and strength that is needed do so many of the exercises we do, such as the Overhead Squat and the Snatch, which we will see later this week.

The Workout….

Today’s workout is simple. CrossFit is built on simple workouts such as these that test both Strength & Endurance and this one has both.

This is also a GREAT example of an Open WOD, so get your week started right and get into WildFire CrossFit.  

 

Monday, February 19th, 2018

Warm Up: 500 M Row

Mobility

 

Strength: Complex

1 Clean + 2 Front Squats = 1 rep

1-1-1-1-1-1

WOD:

3 Rounds For Time:

15 Thrusters 115/75#

400m Run

Rx+ 135/95

Scaled 95/65

Burn Dumbbell Thrusters: 35/20

 

Tuesday, February 20th 2018

Warm Up:

400m Run

10 Push Ups

10 V-ups

10 Jumping squats

2x (including the run)

 

Strength: Every 1 min for 15 mins, alternating between:

3 Strict Pull-ups

3 Chin-ups

3 Strict Ring Dips

 

WOD: For Time

50 Box Jumps 24/20

50 Kettlebell Swings, 53/35 lbs

50 Toes-to-bars

50 Dumbbell Snatches, 50/35 lbs

50 Air Squats

 

Wednesday, February 21st 2018

Warm Up:

30 Double Unders Or 30 Singles

10 Deep Lunges

10 Good Mornings

10 Glute bridges

2x then:

Line Drills

Straight leg kicks

Donkey Kicks

Inch Worms

Burpee broad jumps

 

Strength: Deadlift

7-7-5-5-3-3-3

WOD:

For Time (this is a sprint)

10 Deadlifts 1.5 Bodyweight

20 Lateral Bar over Burpees

30 Double Unders

Rx + is 2x Bodyweight & Unbroken Double Unders

Burn is KB DL & Singles

 

Thursday, February 22nd 2018

Warm Up:

Agility Ladder Drills

Bear Crawl Plate Push

Strength:

5 sets not for time of:

20 V-Ups

15 Tuck Crunches

20 Second Hollow Hold

20 Second Arch Hold

In between work pistol progressions:

5 narrow squats

3 each leg single leg squats to a box

3 each leg holding on to the rig

3 each leg holding onto a plate or using a band

 

WOD:

2x 10 Min AMRAP

5 Pull-ups

10 Alternating Pistols

Medicine Ball Run, 20/14 lbs, 100 m
10 Push Up (Medicine Ball) Single Arms

5 Dumbbell Hang Power Cleans, 50/35 lbs

 

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

 

Friday, February 23rd 2018


Warm Up:

Row/Run Intervals:

250 m row then a 200 m run

10 PVC pull overs

10 Overhead squats

3 rounds

Rope Climb technique

Burgener Snatch Warm Up:

Strength: Complex

1 Behind the neck Push Press – 1 Snatch Balance- 1 Overhead Squat =1

3-3-3-3-3

WOD:

12min AMRAP

10 Snatch 115#/75#

2 Rope Climbs

Scale: Pull from the ground

Snatch at 95/65

Burn: Plate Ground to Overhead 45#/25#




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