This is a scheduled deload/transition week.
CROSSFIT OPEN RANKINGS AFTER 2 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
Overall: 56th/ 309 teams in North Central Region
WorldWide Ranking: 605th/ 4200 CF affiliates
“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focus: Restore movement and eliminate soreness in your medial & lateral chain. Focus on Glutes, IT Bands, Adductors, Lats & Triceps. See pain free running and better positions in the sumo deadlift, squat and overhead positions!
Whole 30 and Macro Challenge: Week 3!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.
Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd
Conventional Deadlift: Heavy 5
Every 2 minutes X 7 Rounds
-Build to heavy 5 for the day
-Adding weight each round
Every Minute on the Minute X 3 Rounds: 30 on/ 30 OFF
Odd: Deadlift @ 55% of 1rm X Max reps
Even: Kipping HSPUS X Max reps
6 Rounds: The ultimate test of conditioning!
Row for Cal: 1 minute
Burpees: 1 minute
WOD Explained: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 8 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees.
Bonus: “The Grind”, (to be completed after class)
5 Rope Climbs
4 Rope Climbs
3 Rope Climbs
2 Rope Climbs
Rest :30 rest
1 Rope Climb
*Legless rope climbs is an option if you have them!
Scale down to chinups, pullups, ring rows or just spend 10 minutes on the rope working on your technique today!
**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**