Sam Lamp
Warm-Up
Row 500m
then 3 rounds
5 Dumbbell dead lifts each arm
5 Dumbbell push press each arm
5 Inch worm cobras
Start light with the dumbbells and increase weight each round if capable.
WOD prep
Skill dumbbell snatch
WOD
18.Zero
21-15-9 reps for time of:
Dumbbell snatches(50,35)
Burpees, jumping over the dumbbell
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you.
Scaled Option 2 (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches(35,20)
Burpees, stepping over the dumbbell
Scaled Option 3 (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches(20,10)
Burpees, stepping over the dumbbell
Post WOD
Foam roll hip flexors
Endurance & Stamina WOD
5000m with rate changes every 1000m: 28-24-20-24-28 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.
CFS Brief:
Free class Friday February 2nd
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you to the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
18.0 is in the books and it was great to see so much energy in the 5:30 class today.
First day off crutches, but still no impact yet…did 35# seated DB snatches…full up and down burpees but without jumping over a dumbbell (not safe on one foot).
6:58
Way to bring it!
When I read your posts John, all I can think of is the Black Knight in Monty Python who gets his arms chopped off and calls it a flesh wound. Way to fight through the injury!
18.0: 5:08 20#
The picture of Sam is perfect for today’s workout. I will leave it at that. A nice way to get into the swing of the Opens and work in pairs. Gia is really good at counting – especially when the numbers get to double-digits! Great to see JD get after this workout – it was inspiring! It took a while to stop coughing… 🙂
Back after three days of being knocked out by a silly cold! Not feeling 100% yet, but it felt great to work out.
18.0: 6:55, 25 pound dumbbell.
Totally got the Fran cough after this one! I still haven’t been able to take a deep breath without starting up again. Your time was INSANE! I wish I could have watched you do your burpees.
6:18 RX
6:51 #45
5000M Row 21:01