REMEMBER: If you’re planning or interested in doing the CrossFit Games Open WODs this year and are not yet on an Intramural team, let us know! And yes! You can still join a team to help out with team spirit points even if you are not planning to complete the workouts.
While you can still join a team up until the start of the Open on 2/23, team shirt orders are going in this week! Questions or want more info? Click here.
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Strength
Deadlift (9 x 3)
Every 90 seconds, for 9 sets:
3 sets at 50-60%
3 sets at 60-70%
3 sets at 70-75%
Conditioning
3 x 4:00 AMRAPs with 1:00 rest between each. Record total reps for each AMRAP (25 reps per round):
AMRAP 4′
10 Deadlifts
15 Sit-Ups
REST 1′
AMRAP 4′
10 Burpees Over the Bar
15 Deadlifts
REST 1′
AMRAP 4′
10 Sit-Ups
15 Burpees Over the Bar
Rx: 225/155
Cool-Down
2-3 Rounds (4-6 mins):
30 sec. Downward Dog
30 sec. Upward Dog
30 sec. Scorpion, each side