646 WOD 1/17/18
AMRAP in 15 minutes of: COMPETE
10 Bar Muscle Ups
50 Wall Balls 20/14
100 Double Unders
Cool Down: Alternate with a partner for 3-5 Rounds of
500 meter Row
1 Minute Plank
2018 CF Open Registration Opens – Jan 11th
T-Town Team Throwdown – Jan 20th
USA Weightlifting National Junior Championships February 15th
CF OPEN 18.1 Released – FEBRUARY 22nd!!!
Iron Athlete Weightlifting Open Feb 24th
CF OPEN 18.2 Released – March 1st
CF OPEN 18.3 Released – March 8th
CF OPEN 18.4 Released – March 15th
CF OPEN 18.5 Released – March 22nd
CROSSFIT 646 3 YEAR ANNIVERSARY PARTY! – April 7th (MARK YOUR CALENDARS!)
CF Online Qualifier (Teen/Masters Regional) – April 19th – 22nd
CF South Regional – May 18-20
USA Weightlifting U25 National Championships – Apr 19th
USA Weightlifting Youth National Championships – June 14th
CrossFit Games – August 1st – 5th
It’s OPEN SEASON!!! You Can Now Sign Up at www.games.crossfit.com for the OPEN!!! Make sure to sign up under our affiliate and the CrossFit 646 Team
We are 7 weeks away from the Live Announcement of 18.1!!!
For CrossFit athletes, you are now considered “IN-SEASON”. With that being said, your training regimen is going to change a bit so that we are peaking for the Open workouts. Here is what that means:
1. FOCUS on PERFORMANCE in WODS!!!
Mondays, Wednesdays and Fridays, you’ll see WODs that are similar to Open workouts, and might even be previous Open workouts. This is your main focus for this training cycle. You have to get used to pushing the limits on WODs! Treat these workouts like it’s the Open.
2. “GAME” the Workouts
Practice figuring out how to strategize and perform well in workouts. This is how you will perform the Open Workouts, so let’s practice this. Think about the workouts ahead of time and figure out the best way for you personally to perform well…Have a Plan!
3. RX the Workouts
Sometimes in other parts of the year, it makes sense to practice half movements during WODs or to work out based on percentages. This is not the case during the Open. This is the time to RX workouts if you’re doing RX’d in the Open.
4. If the OPEN is your season, then Olympic Weightlifting is a secondary
So I’m going to be programming separate Olympic Weightlifting Training for CrossFitters. If you’re trying to do well in the Open, then you should only follow the CrossFit Weightlifting and NOT the Olympic Weightlifting. Remember your goals. We need to be good at WODs right now, not specifically Olympic Lifts. You will stay strong doing this program and in most cases increase your maxes by lifting less often. This will allow you to be more fresh for WODs.
5. Perfect your Skills
If you have a skill that is a glaring weakness, then work on it 3 days per week! In the Open, weaknesses can be devastating. It’s all about being well rounded. Fill in your gaps!
6. Be Injury Free!
Lastly, take care of your bodies. If you have any nagging injuries, your goal is to be completely healthy by the Open. That’s more important than anything else. If you have to skip a workout, or modify something, DO IT! Be smart!