Strength
3 Sets
- 4-6/side Kickstand Romanian Deadlifts @ 3011
- 4-6/side Half Kneeling Adductor Dips w/ pause at end range
- 8-10/side Single Leg Calf Raise
Notes
Today is a lower body strength and mobility day. You will rotate through three exercises for 3 working sets. Take your time moving through each exercise.
Kickstand Romanian Deadlift Focus on hinging at the hips and feel a stretch in the hamstring of your front leg. The back leg is simply planted for balance. Move through as long a range of motion as your hamstrings allow. Get all 6 reps at the tempo of :03 lower, :01 up, :01 pause between reps. If your tempo is perfect for all 6 reps, add weight.
Half Kneeling Adductor Dips Move gently through this stretch. The knee that is on the ground is getting a big stretch in the adductor. Focus on tracking the other knee over the toes of the foot that is planted. Pause at the end range of that stretch. You can add weight by holding a kettlebell in a goblet hold.
Single Leg Calf Raise. Let the weight help stretch the calves at the bottom. Move slow and controlled through the entire range of motion.
Conditioning
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
Time cap: 15 minutes
Notes
The CrossFit Open begins in February. So throughout January, we will be retesting an Open workout from 2020 to practice the style of workouts we see in the Open. For this workout, the barbell is light and meant to be completed quickly. The 8 reps shouldn’t take longer than :30. If the ground to overhead are done in under :30, you have to maintain a pace of 10 burpees in under a minute to finish under the time cap. The key to this workout is staying consistent and moving smoothly and under control.
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.