Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Via Comptrain:

The Art & Science of Redos

If you are planning hitting the Open workouts twice, here are a few things to keep in mind.

Game Day Fridays

Friday is game day. We make our first run at the workout on Fridays, which then leaves us two days to adjust before we re-test on Monday. Many people make the mistake of treating Friday as a dress rehearsal, before the real thing on Monday—If this doesn’t go well I’ll just redo it. But if we’re truly trying to put up our best possible score, Friday is not a not a dry run—we’re going to hit it hard.

There are a couple reasons for this. First, we don’t do anything at half-speed. We don’t train that way, and we certainly don’t compete that way. A big part of competitive excellence is giving every workout our absolute best. Yes, we’re planning on retesting it, but sometimes things don’t go according to plan. What if you get sick? What if you’re injured or debilitatingly sore? What if a family or work emergency comes up? Best to move on Fridays as though Mondays don’t exist.

When we go full speed, we also learn far more about the workout than we would by walking through it. If we give it everything we’ve got on Friday, we know exactly when to pace and where to push. Our understanding of the movement combinations will improve. We learn where we can go unbroken and where we should break up our reps. Attacking the workout at full speed the first time sets us up to make the best possible adjustments for Monday, which is critically important to posting our absolute best score.

Warm-up (No Measure)

Redo Mondays

Given the variance of CrossFit training, it can feel a bit strange to repeat a workout only days after testing it for the first time. These five weeks are the exception. This is our competition season; we’ve spent the last year preparing for these five specific workouts. Repeating on Monday gives us the opportunity to leave no stone unturned and walk away every week knowing that the score on the leaderboard reflects our best possible outcome.

Of course, repeating the workout on Monday is more than a physical challenge. Open workouts are not known for being fun. On Friday, ignorance was bliss; today we know exactly how much it’s going to hurt. Walking into the gym on Monday is a mental challenge, but it’s one everyone is going through. The difference is, you love this feeling. Those butterflies in your stomach? The sweat in the palms of your hands? The nerves coursing through your veins? Cherish them. You’ve spent every day of the last year working toward this feeling, and you are ready.

Remember:

EFFORT IS A CHOICE

EARN IT

Team Black “Welcome the darkness”

Team White ” Burn white hot”

Warm-up

Warm-up (No Measure)

3:00 easy bike

2:00 shoulder openers

2 x

10 KBS

10 G-squats

snatch/cj warm up

5 gm 5 Sn press 5 sn ppress 5 hang muscle snatch 5 hang power snatch

5 power snatch

If plan on cj in workout warm up cj as well

build to weight

Burpee foot work drills (spend time here developing your technique you can consistently perform even under massive fatigue)

2-3 rds

1:00 bike

4-6 burpees

3 snatches

rest :30-1:00

(use this to get heart rate up)
20.1 Tips

– Come out slower than you want

– Make each burpee look and feel the same

– Keep barbell close to body and smooth quite reps (quite reps = easy under control minimizing unnecessary body movement)

– Snatch or CJ find which one you are more comfortable with

– Entire workout comes down to burpee pacing remind yourself to KEEP MOVING instead of DON’T STOP this allows your brain to process moving over stopping

– Sprint the finish leave no doubt

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Metcon (AMRAP – Rounds and Reps)

15min Amrap

15/12 Cal Bike

10 DB STOH 50’s/35’s

15/12 Cal Bike

20 Push Ups on DB’s
Sub- Row for bike same cals