You still have time to register for the 2019 CrossFit Games Open at Arena Ready!
Just in case you’ve been living under a rock, or for some reason you just found out that your gym has a daily blog which (among other things) posts the WOD and some helpful gym news, here are some helpful links:
Click here to get the 411 on what the Open is all about. You can also register on that CrossFit Games website (registration is $20 and make sure to select Arena Ready CrossFit as your affiliate… no need to select a “team” this year).
Click here to read more about the Open at Arena Ready, and click here to get the details of how we’ll run our Open Saturdays for the next 5 weeks.
If you’re still on the fence then click here or talk to a coach at the gym.
If you’re not sure you can do the Open because you won’t be here for any of the next 5 Saturdays then WE HAVE GREAT NEWS FOR YOU:
We will have 2 alternative options to do the week’s Open workout if you cannot make it on Saturday morning:
Thursday evening @ 6pm
Sunday Open Gym @ 9am or 10am
Also, there are over 15,000 CrossFit affiliates around the world and it’s highly likely that one of them is close to where you’ll be traveling and that they too will be doing the Open for their members:
As Open 19.1 approaches we change gears a little mid-week… Monday and Tuesday’s “meat & potatoes” of strength endurance work, intensity pieces, and bodyweight & barbell cycling makes a transition into a Wednesday program of pre-hab/shoulder recovery plus some station rotation aerobic work with the skill element of double under volume built-in. Enjoy!
WOD For 02-20-19:
Alternating EMOM For 3 Rounds (Minutes):
8 Light (or Empty) Barbell Upright Rows
8 Kettlebell “Bottoms Up” Kneeling Presses (8 each side)
4 PERFECT Inchworms to Plank
*This is FOR QUALITY and not for speed or loading — focus on moving perfectly and with intent
4 Rounds For Reps (0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements):
Russian Kettlebell Swings @ 70/53 lbs
(Rest 1:15 Between Rounds)
*Score this workout like “Tabata” by noting your LOWEST rep count for each of the movement across all 4 rounds.