Open Time

Well, it is officially that time of year again. The weather is unclear, the year has settled in with few hiccups, and that journey of training has come to this: CrossFit Games 2014 Open. You are being watched by millions of people around the world, no, billions of people around the world, if they watch your video. So you better be prepared to break out the blinding coloured accessories and oil up for your debut.

I trust that the iron shoulders we have built over the past few weeks will hold up here. Not to mention the great programs from the months prior to this. The importance of shoulder prep will be something to take an extra note to today; you’ll be spinning and snatching for a hot minute. Relax, this is twice as easy as Mondays workout; not only do you get to use 2 hands when snatching, you’re 5 days better at double unders, and you are . Body rigidity and fluent movement are going to take lead role in this as well. You’ll be in a time crunch for reps.

Today, we’ll be running in regular fashion here under the MadLab roof. Grab a new or even an old friend and count for one another. We’ll have coaches on the floor giving you years of knowledge and love; however, if you are looking for a registered throw down, COMP Team will be available Saturday at 12:30pm. If you’re in for a good time, without the official register, come party at our more than regular classes.

I’d like to give a shout out to everyone engaging in this test of fitness over the next few weeks. I’ll be here for all of you as a coach. The whole coaching crew will be here for you.

Crush your enemies, see them driven before you, and hear the lamentation of the Open.

Chest

Friday

Warm

Coaches Preference or…

25 Dislocates
25 Band Pull Aparts
12 Single Leg RDL’s
12 T-Spine Bridges
12 Push to Downward Dog

Snatch Skill Transfer Exercises

Technique

3 x 3 Power Snatch @ 85%

Between your sets, get some smooth singles and doubles with your jump rope.