Posted by & filed under Workout of the Day.

The Open is upon us!  For those that don’t know, the CrossFit Open is a series of workouts (1 per week for 5 weeks) that you can complete at your own box and submit your score online.  You will be ranked amongst thousands of other crossfitters all around the world!  EVERYONE can do the workouts.. there is a scaled and RX division.  Have questions?  Ask a coach!  To sign up you must register here.

Diablo CrossFit Moxie will again be hosting the workouts in a Friday Night Lights event each Friday evening starting at 530pm (the first week will be Feb 24th).  Every person will need a judge and all judges should take the judges course… that means everyone participating should take the course :)  You can register as a judge here.  Please be familiar with all the rules and what will be expected of you.


Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
2-3 rounds of the barbell warm up:
3 Muscle Cleans – Position 1
3 Power Cleans – Position 1
3 Power Cleans + Squat – Position 2
3 Jerks

Gymnastics Skill: Minute 16 – 35
10 Minutes of 30 On / 30 off Alternating EMOM of:
Max Double Unders at the top of the odd minutes. The objective is to challenge yourself to go unbroken in your set. If you are still working on perfecting this skill, try working on a steady pace of single unders and throw a double under every 3 or 5 single unders.

Max Strict Pull-ups at the top of the even minutes. You should be able to get 3 – 5 reps unbroken set, for maybe 2-3 sets within your 30 seconds. Try to pick a number and increase 1 rep each round. If you can only hang on to Strict pull ups for one rep at a time, scale back to either a band, or seated pull ups.

Workout: Minute 36 – 50
4 Rounds for time of:
3 Deadlifts 105 / 155
6 Hang Clean
9 Jerks (Same)
30 Second Rest

Enjoy your rest, even though it is a brief rest, and then attack every round like it was your first.

Score: Total time

Cool Down: Minute 51 – 60
Walk 200m
1 MInute Pigeon stretch
Stretch Triceps