WORKOUT OF THE DAY, FEBRUARY 10TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history.

The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open by clicking HERE! The OPEN is for EVERYONE! Please ask any of your LCF Coaches if you have any questions. 

As we have in previous years we will program the Open WOD (rx/scaled/etc) for class the Friday following the announcement. We will also have specific times open for those SIGNED up to be judged and scored for the Open. Stary tuned for Details.

We will be doing the WOD and CASHOUT in class today. Other lifting will be optional during Open Gym but we will go over all movements with you!

WOD:

#no scrubs

3 sets
20/15 Calorie Air Bike (OR 15/12)
30 Russian KB Swings (70/53lbs) Rx+GHD Sit Ups
20/15 Calorie Air Bike (OR 15/12)
30 Deadlifts (225/155) *Approx 50% of 1RM
20/15 Calorie Air Bike (OR 15/12)
30 Toes to bar *Scale to Either Knee Raises or Alternating V-Ups)
-Rest 5:00 Between Sets-

Target time: 8-10 min

Time Cap: 10-12 min

OPTIONAL BEACHFIT:

2 sets
200m Run 
30 Russian Swings
200m Run 
30 KB Deadlifts *No equipment Jumping Split Lunges
200m Run 
30 Alternating Leg V-Ups 
-Rest 3:00 Between Sets-

STRENGTH:

High Hang Muscle Snatch + Snatch Drop + Sots Press
(3+3+3) x 3 sets @ light weight.
* Rest 60 seconds between sets

Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch
– 2 sets @ 73% 1 RM Snatch
– 3 sets @75% 1 RM Snatch
* Rest 2 minutes between sets *

Power Clean + Hang Squat Clean 
– (1+1) x 4 x 1 set.
– (1+1) x 3 x 1 set.
– (1+1) x 2 x 1 set. 
* rest 2 minutes between sets *

Start around 55%, then 60%, 65%

Set 1:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean @155
-rest 2 minutes –
Set 2:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean @175
-rest 2 minutes –
Set 3:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean @195

Based off of a 300# Clean 1RM

Snatch Deadlift + Snatch Pull:
– 3 sets x (2+2) @ 100% 1 RM Snatch
* Rest 2 minutes between sets

CASHOUT:

5 Sets 
10-15+ Unbroken Strict handstand push ups
-Rest as needed between sets-

Scale to Either Strict or Kipping – something you can do for 5+Reps for all 5 Sets. If not at HSPU yet, no worries can do Strict DB Press (35/25lbs)

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