Here we are gang, the last week of the CrossFit Open. What a journey this has been for the CrossFit community worldwide and our gym specifically! I have had many a conversation with people around the gym throughout the past five weeks highlighting the many breakthroughs and achievements reached in each of these great workouts. For this last week, CrossFit HQ delivered everything we expected in terms of movement selection. It is what we dreamed of…Thrusters and burpees.
CrossFit Open 14.5
Complete for time
- 21-18-15-12-9-6-3 reps of:
- Thrusters, 95 / 65 lb.
- Burpees
Class Flow
- 0:00-10:00 Self Led Warm-up
- 10:00-20:00 Coach led dynamic stretch
- 20:00-25:00 Movement set up and workout prep
- 25:00-55:00 Class completes workout
- 55:00-??? Stability, foam roll, flexibility
Great news!! We will not be running heats throughout today’s workout. Classes will arrive at the top of the hour, get a solid warm up in and everyone will go through the workout together. There are 168 total reps in today’s workout and we will be capping the total workout time at 30 minutes. Unless you are competing in the Open, you should select a weight for your thrusters that will allow you to finish this workout between 20:00-25:00 to scale for the appropriate intensity. If you have questions about what weight should be used, ask a coach. We have been so proud of all you have achieved this week and can’t wait to see your successes tomorrow!