3/22/2019

Functional Fitness

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Happy Friday and welcome to the last workout of the CrossFit Open. As predicted, we’ve got thrusters and chest to bar pull-ups, except in big sets. Here are some thoughts for the workout

- Focus on good movement throughout. You will be doing 105 reps of each thrusters and C2BPU. As a result, you need to keep your movements smooth and efficient.

- On thrusters, keep your weight on your heels and focus on keeping an upright chest. Drive with your legs and try to minimize the work done by your upper body.

- On C2BPU, focus on maintaining a good, solid efficient kip. Keep your feet together and maintain good hollow and arch positions.

- Once again, break early and often on C2BPU. Thrusters, you can afford to take larger sets. I would recommend sets of around 5 on C2BPU and sets of 8-10 on thrusters. Have a solid plan attacking this workout and stick to it.

- At the end of the day, this workout is about suffering. Embrace the suck and enjoy the pain cave

A mandatory. B/C/D if you feel up to it.

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A. 19.5

For time:

33-27-21-15-9

Thrusters (95/65), C2BPU

B. Strength

BS 3x5 @ 75%

C. Work Capacity

10 rounds, rest 1:00

Row 400/350m

D. Accessory

Penday row 3x8

Bottom up KB Press 3x10

Weighted pull up 3x6
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