WEDNESDAY

6
Aug

WEDNESDAY



So the CrossFit Games are over. I hope everyone got to see some of the broadcast. If you did not, get on youtube and check it out. The final day saw toes to rings and assault bike, right into burpees and Overhead Squats. What a great test of strength and fitness and very similar to what we do on a daily basis! Even the pros can come out too hot and gas on the burpees!


The Open starts October 10th. That’s 2 months. So as that approaches we’ll be tailoring our movements a little more to that. You might even see a Comptrain wod or two as I believe Ben Bergeron to be a great programmer with regard to Open prep.



For Wednesday, though, our Fusion wod is comprised of two movements we will no doubt see in October, sandwiched between some cardio pieces.


STRENGTH

Squat Clean Thruster

1/1/1/1/1



METCON

“X-Wing”


OPEN

30/24 Cal Assault Bike Buy In

10-8-6-4-2

Thrusters 135/95

Chest To Bar

30/24 Cal Row Cash out

PERFORMANCE: 115/80

FITNESS STRENGTH: 95/65, Pull-ups

FITNESS SPEED: 75/55, Ring Rows

**If we have more athletes than assault bikes, we’re going to go on a 5 minute stagger. I’d like to preserve the order of the workout.**