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February 22, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]If you plan on participating in the Open don’t forget to sign up at http://games.crossfit.com and join team CrossFit Davis![/text-with-icon][vc_column_text]

Got questions about the @crossfitgames Open? Here are some answers! 1. If you can’t come to the Saturday group workouts it is up to you to to get it done during Open Gym. Make sure you have a judge set up before you get here. Our coaches are often with other clients during this time and will not always be available for judging. 2.Scores are due by 5pm on Monday. 3. Workouts are released every Thursday at 5pm. 4. You can scale workouts as needed. If you can Rx a workout great! If you need to scale, that’s great too! 5. Workouts will start a little after 9:30 on Saturdays and run until everyone has done the workout. And lastly, if you’re still questioning if you should do the Open, the answer is YES!! #crossfitdavis #community #open2018 #crossfit

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Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

4 Rounds of 1 Minute on each station
Row for calories
Toe-To-bar
Two arm dumbbell power clean 50/35 lb
Rest

Workout notes

Today you’ll notice a new addition to our gym! We’ve swapped out our old rowers with brand new ones from Concept 2!  While these are technically the same design there are a few subtle features in the build that should increase their durability and longevity.  You’ll notice the newer performance monitor turns on faster and is more responsive than the old design.  Let’s treat these with care and try to hang to them for a long time.  For starters we’ll start my storing the handles fully retracted to get some more life out of the recoiling elastic band.  Use the handle hook for workouts like this where you are getting in and out but pull the handle out when it’s time stow the units.  We’ll use them today in our fight gone bad style workout.  Count your total repetitions  across all stations and come up with one big score at the end. This workout is very grip intensive so take care during the toe to bar and avoid developing a tear in your hands.  If you feel one coming on switch to v-ups or some kind of sit-up.

 

 

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