Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Friday Feb. 15

Info

Presidents Day Schedule:
6-8 OG
10-1 OG
4-6 OG

Strength

Find a 1RM Dūrātus snatch complex

Movement:
Take 15 minutes to work on snatch

Conditioning

Open:
3x5:00 AMRAPs
x8 clean and jerk (115/85)
x16 front rack box step ups
x8 BF burpees
*pick up each round where you left off

Fitness:
3x5:00 AMRAPs
x8 clean and jerk (95/65)
x16 DB box step ups (35/20)
x8 BF burpees

•pick up each round where you left off

Movement:
3x5:00 AMRAPs
x8 BB hang clean and jerk
x16 box step ups (20)
x8 burpees

*pick up where you left off

**CP posted on Gym whiteboard**

Thursday Feb. 14

Info

Are you wondering what this "Open" thing is we keep talking about?
Ask no more. Here is some great information straight from www.games.crossfit.com

find the full article here:
https://games.crossfit.com/art...

WHAT IS THE CROSSFIT OPEN?

The Open is comprised of five workouts over five weeks, and it starts with 19.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website.

The announcement will take place at a different location each week, and two athletes (or more) will perform the workout live. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?

The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.

While the purpose of the Open is to find the fittest athletes in each region to move on to the regionals, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing your gym’s community closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: bodyweight snatch, muscle-ups, toes-to-bars, handstand push-ups, double-unders, etc.)

Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.

THAT SOUNDS GREAT, BUT WHY SIGN UP? I’M NOT GOING TO THE GAMES…

Only a very small percentage of athletes will make it to regionals, let alone the Games. While I can understand the sentiment of “Why bother?” I really encourage you to think about participating because you will be part of a very big international event that represents your affiliate. Every affiliate in the world can take part in the Open, which is amazing, and we don’t want you all to miss out on the fun!

Affiliate owners can use their members’ performance data to determine how and why the programming should change for the coming year. For instance, if the majority of the gym can’t do chest-to-bar pull-ups relative to every other gym in the region, then the trainers can work on bringing up that skill in the gym’s population.

It’s much easier to stay motivated during the Open (and with CrossFit) if you are actually committed to tracking your progress.

YEAH, BUT I DON’T KNOW. I’VE DONE CROSSFIT FOR A FEW YEARS ALREADY. WHAT’S THE POINT?

If you’ve been doing CrossFit for a year or more, all it takes is a little competition to really bring out the best in you. It’s easy to lose intensity in your workouts if you are never pushed past what you think you can do.

It can also be a harsh reality check if you’ve been coasting in class this past year or not really sticking to standards for the sake of speed. All those times you wrote Rx’d next to your name on the whiteboard, maybe it wasn’t the case. Perhaps your takeaway will be that you need to count your reps properly, work towards virtuosity in your movements, or at the very least, achieve full range of motion on your reps!

If you have been interested in doing a local competition, then participating in the Open is absolutely your best opportunity to get a taste of what it’s like to be judged and compete in a CrossFit event. While you may not make it to regionals, the excitement of doing the same workout as Games athletes is a really fun element to add to your weekly fitness routine. (I also dare you to not get addicted to Leaderboarding with fellow gym members.)

Finally, consider that the Open is simply a snapshot of your fitness at one point in time. Maybe you are rehabbing an injury, just coming back to the gym after a layoff. The easiest thing is to make an excuse and not participate. The Open can be the catalyst to get you back on track at the gym.

WHAT ABOUT ME? I’VE ONLY BEEN DOING CROSSFIT FOR TWO WEEKS!

Even if you are a complete beginner (yes, those of you who finished Elements last month), you can participate in the Open. Every Open workout will feature a scaled workout option.

Think of this Open as an opportunity to set a performance baseline for CrossFit. I promise you that you will be amazed at your progress if you continue with your CrossFit training and retest the following year.

Strength

Find a 5RM push press

Conditioning

Open:
27-21-15-9-3
bike cals
thrusters (115/75)
CTB

Fitness:
27-21-15-9-3
bike cals
thrusters (95/65)
pull ups/jumping pull ups

Movement:
21-15-9
bike cals
DB thrusters (30/15)
ring rows

**CP posted on Gym whiteboard**

Wednesday Feb. 13

Strength

Capacity Day with a partner:
150/125 cal row while pattern holds Dball with bear hug

Conditioning

Open:
3 rounds
x9 DL (225/155)
x9 T2B
rest 1:00
2 rounds
x12 DL
x12 T2B
rest 1:00
x15 dead lifts
x15 T2B

Fitness:
3 rounds
x6 DL (155/105)
x9 K2E (or T2B on triangle bar)
rest 1 minute
2 rounds
x9 DL
x12 K2E (or T2B on triangle bar)
rest 1 minute
x12 DL
15 K2E (or T2B on triangle bar)

Movement:
4 rounds
x12 DL (95/65)
x12 legs to pole
rest 1:00 in between rounds

**CP posted on Gym whiteboard**

Tuesday Feb. 12

Strength

Find a 1RM Dūrātus Clean complex

Movement:
Take 15 minutes to work on clean and jerk form with empty barbell

Conditioning

Open:
15 minute AMRAP
x20 Db snatch (50/35)
50’ OH lunge
x70 DUs

Fitness:
15 minute AMRAP
x20 DB snatch (35/25)
50’ OH lunge
x140 single unders

Movement:
15 minute AMRAP
x10 DB snatch (25/15)
50’ lunge
x10 DB snatch
x140 single unders

**CP posted on Gym whiteboard**

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