Hey Community,
The 2nd Open Workout has been released – and it’s is a true test. It’s fun, and embodies the spirit of CrossFit. Give everything you have, leave it on the floor, and smile after—it’s a classic! We would also like to encourage everyone to join the classes tonight. We will scale everything as needed - you don't have to be competitive.
You’ll find all the details in the scorecard. As always, there are different scaling options, so everyone can join in!
For those among you completing the workout during Open Gym times: Here is a warm-up / prep recommendation as well as some strategic tips:
General Warm-up
1min Erg or Jumping Jacks
30 Single Unders
15 Air Squats
1min Erg
30 Single Unders
15 Push Press
1min row
30 SU
15 Thruster
(PVC Pipe or empty BB)
Specific Warm-up
2 rounds
10 Scap Pull-ups
10 Beat swings
10 Hollow Rocks
Then, 5 min prep: Pull-up, C2B, BMU
Perform a couple of reps per movement, don’t overdo the gymnastics part
Workout Prep (approx. 2-3 min)
1 round at workout pace
6 Pull-ups
6 thruster
24 DU
4 c2b
4 thruster
24 DU
2 MU
2 Thruster (43/29 kg)
Rest 3-5 min before the workout starts
WORKOUT STRATEGY
Pacing Strategy
✅Don’t Redline Early!
✅Pull-ups & First Thrusters: Stay controlled and don’t go out too hot.
✅Chest-to-Bar & Second Thrusters: Manage fatigue with short, efficient sets.
✅Muscle-ups & Heavy Thrusters: This is where the real challenge begins—stay consistent with singles if needed.
Plan breaks early to avoid burnout.
Gymnastics Strategy
✅Grip will be a major limiting factor.
✅Pull-ups: Relax your grip and break into quick sets .
✅Chest-to-Bar: Larger sets drain grip—opt for short, structured breaks.
✅Muscle-ups: Singles are fine, but minimize rest between reps.
Use structured sets (e.g., sets of 5s, 3s, or singles for muscle-ups).
Thrusters Strategy
✅Weight increases are the separator.
✅Weight 1 (21 reps): Push through—this is the easiest bar.
✅Weight 2 (18 reps): Find your rhythm—unbroken or one break (e.g., 10-8 or 12-6).
✅Weight 3 (15 reps): Break early to prevent failure (e.g., 5-5-5, 8-7, or 10-5).
Manage fatigue early to avoid burnout.
Double Unders Strategy
✅Use them as a breathing control moment.
✅Relax your grip—don’t squeeze the rope too hard.
✅Breathe through your shoulders.
✅If you trip, recover quickly—no panic!
Final Thoughts
✅Keep moving! Even if it’s singles, maintain a rhythm.
✅Final 15 Thrusters: Your legs will be toast—empty the tank!
✅No failed reps—every second counts!
EVENT FLOW
✅ Warm-up & Movement Standards Briefing
✅ You’ll work in pairs: One athlete works while the other counts reps and motivates.
✅ A coach will be there to correct form and adjust exercises if needed.
✅ Be prepared for a slight time overrun, as Partner 2 will need some prep time while Partner 1 catches their breath.
🍻 MEET THE COMMUNITY
Not joining the workout but still want to hang out? Come by, grab a beer from the fridge, and cheer on the others!
📅 March, 7: The box will close by 8 PM today.
📅 Mar 14: After the final Open Workout, we’ll celebrate with pizza for everyone! 🍕 More details to come.
See you at the box.
Volver a CrossFit 40477