A. Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
B. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed
C. Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%
CrossFit 808 and the 2014 CrossFit Games Open:
It is that time of the year: Open season. If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement.
Workouts will be announced on Thursdays this year, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up on the clipboard at the gym.
In the afternoon/evening we will hold a Friday Night Lights event with the first heat beginning promptly at 6:00pm. You MUST sign-up for a heat on the CLIPBOARD at the gym EVERY WEEK. The box will open at 5:00pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up.
If you wish to do the workout a second time, there will be an opportunity to re-do the workout on Sunday during the designated Open Gym hours. You must sign-up for SUNDAY on the CLIPBOARD at the gym. The first 2 weeks (March 2nd and 9th), Open Gym will be from 10am to noon. The last 3 weeks of the Open season (March 16th, 23rd, and 30th), Open Gym will be from 1pm to 3pm.
All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on March 9th, which will bump our time difference to 3 hours from Pacific Time. If you did not register, but would still like to do the workout on Friday during Friday Night Lights, you must still sign up for a heat and mark "unregistered athlete".
If you still have questions, feel free to email me at elyse@808crossfit.com. I am so fired up about the Open this year and can't wait to see how much you all have improved! REMEMBER TO ENJOY THE EXPERIENCE! That is where the fun lies! See you at the gym!
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