Annette and Stacy
Inguz Update: The CrossFit Games OPEN starts this week!! The first workout will be released on Thursday. You can still register for the OPEN at the link HERE. Be sure to select CrossFit Inguz as your affiliate. Logistics for how the next 5 weeks will run are outlined below.
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FRIDAY: The OPEN workout announced on Thursday night will be the programmed as the regular class WOD on Friday. Classes will run as scheduled all day, and we will run two heats as needed to accommodate OPEN participants and judge requirements. If you are officially participating in the OPEN please prioritize getting the workout done on Friday.
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SATURDAY & SUNDAY: Make-ups for the OPEN workout can be performed from 10:00 am to 12:00 pm.
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MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the OPEN workout during class time or complete the alternate workout, which will have a similar structure/time domain.
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WOD
“WOW Air”
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (across at moderate weight)
Minute 2: 12 Toes to Bar
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35#)
Minute 4: 50′ Bear Crawl (Rx+ 50′ Handstand Walk)
Minute 5: 12/9 Calorie Assault Bike
* This 5-movement workout is designed to focus on skill and technique. Looking to work for 45-50 seconds of the minute MAX before switching. Rep scheme for each movement should be adjusted accordingly.
After Party
3 Rounds for Time:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35#)
