Josh
Inguz Update: The CrossFit Games OPEN starts this week!! The first workout will be released on Thursday. You can register for the OPEN at the link HERE. Be sure to select CrossFit Inguz as your affiliate. Logistics for how each week 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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Strength
Deadlift (Heavy 5)
* 15 minutes to build to a heavy set of 5 reps.
WOD
“Detention”
12 min AMRAP:
6 Strict Handstand Push-ups
9 Deadlifts (225/155#)
30 Double Unders (45 singles)
* Post rounds and reps completed to the whiteboard.
After Party
1. Bike Recovery
20 Minute Recovery Effort
On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions
