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The Ultimate Guide to the 2021 CrossFit Open in North Georgia!

For any newbies out there, the CrossFit Open is the world largest participatory athletic event in history, and usually consists of 5 workouts spread across 5 weeks that aim to find the fittest people in the world. It is an absolute blast that has had over 500,000 people worldwide participate and they are expecting even more this year, by 35 total divisions, including 19 adaptive athlete divisions. Each week, on Thursday night, www.CrossFit.com will put out a workout that everyone will complete between then (that Thursday night) and Monday night. This year......

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P6 CrossFit – Online Programing View Public Whiteboard Warm-up 6:00 Clock: 5 Inchworms :30 Hollow Hold 8 Air Squats (2 sec pause in the bottom) :30 Single Arm Overhead Dumbbell Hold (Each Arm) OR Side Plank (Each Side) Have Yourself a Merry Little Christmas Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Reps Air Squats 1:00 Max Reps Stepback Lunges 1:00 Max Reps Flutter Kicks 1:00 Max Reps Chair Dips 1:00 Rest Athletes Notes WORKOUT STRATEGY & FLOW: This is a “Fight Gone Bad” style workout. Aiming for max reps on each......

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P6 CrossFit – CrossFit View Public Whiteboard Kris Kringle (Distance) Optional BikeErg Warm-up: 5min from easy to mod 3x (30sec hard (100rpm), 30sec easy (80rpm)) 2min recovery (50rpm), 3 sets: 30sec hard (95-100rpm) 4min mod (85-90rpm) 30sec harder (100-105rpm) 30sec easy (80rpm) 30sec hardest (105-110rpm) 4min easy (85rpm) No rest b/t sets Total: 40min Optional Assault or Echo Bike Option: Warm-up: 5min from easy to mod 3x (30sec hard, 30sec easy) 2min recovery (50rpm), 3 sets: 30sec hard 4min mod 30sec harder 30sec easy 30sec hardest 4min easy No rest b/t sets......

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P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 30 Plate Hops 10 Hip Bridges (2 sec pause at the top) 5 Push Ups to Downward Dog Pose :30 Handstand Hold/Plank Hold Frosty the Snowman Bodyweight (AMRAP – Rounds and Reps) 3 Sets: AMRAP 4 Minutes: 5 Hand Release Push Ups 10 Box Jumps *STEP DOWN Or Tuck Jumps -Rest 2:00 B/T Sets- Athletes Notes WORKOUT STRATEGY & FLOW: These are quicker amraps aimed at quick and consistent movement while building muscle endurance on the push ups. Hand release push......

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P6 CrossFit – Weightlifting View Public Whiteboard Barbell Cycling 12 Sets (1 Set every 0:45) 6 Clean and Jerks (115/80) (touch’n go unbroken) Athletes Notes Target score Weight/load is your score. STIMULUS and GOALS We are working on building clean and jerk touch-n-go volume at a light weight. This will feel super easy in the first couple rounds and then escalate! Manage the grip fatigue by keeping the grip relaxed each set! It is 72 total reps so use a weight you know you can do proficiently! SCALING The SCALING aim is......

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