180220 ~ Open Week!!

It's CrossFit Christmas!!  Open WOD 18.1 will be dropping this Thursday evening. the class programming during the Open will be slightly modified to help you crush the WOD on Friday!

The Suggested training cycle througout the Open will be as follows:

Monday – Training Day

Tuesday – Training Day

Wednesday – Active Recovery Rest Day

Thursday – Training & Flush

Friday – Open Workout + Post WOD Flush

**If you are usually a little slow and sluggish after a rest day, it is recommended that you take a rest day on Wednesday.  Thursday's WOD's have been programmed to provide a good primer in preparation for Friday.  

If you function well after a full day of rest, it is recommended to rest on Thursday.**

Fuel - Rest - Recover!!

Make sleep a priority!!  Set a goal to make sure you are getting 7-8 hrs of quality sleep every night!  

Make sure you are fueling your body with plenty of whole foods, and don't be skimpy on the Carbs!  Try to take in 30g of Slow Burning carbs (think Oatmeal or Sweet Potatoes) an hour before your heat time.  Have some fast carbs (think recovery shake, or banana) on hand for immediately after your WOD to help you recover quickly!

After your workout....don't just pack up and leave....your body has just been rocked by some of the highest intensity it has ever experienced.  Make sure you do a good body cool down....hop on the rowers or the bike.  Work out that lactic acid for at least 20 min.  Work on some foam rolling and other mobility techniques to help your body bounce back for an additional week of training and another Open WOD!

If you are a little confused and are feeling overwhelmed, your Coaches and Team Captains are there to guide you every step of the way! 

Remember.....it's only 1 WOD!  We have been preparing all year.....take a deep breath, and let your fitness push you through!!

Strength:

Backsquat 

Every 90s x 6 min

 5 x 5 @ 90% 5RM

Conditioning:

“Double Time”
AMRAP 10:
50 Lateral Burpee over Bar
100 Double Unders
30 Clusters (115/80)

Cash Out:

12 min Goat Practice

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