Monday February 23rd

Register for The Open at games.crossfit.com
The CrossFit Open starts this week. CrossFit releases the workout Thursday and its the workout of the day
on Friday at 5am, 6am, 9am. Then at on Friday, from 4pm to 7-ish pm we will host Friday Night Lights! 
Show up, warm up, find a judge, and jump into a heat of the workout when you are ready. We will have food and drink!
Stop out even if you already did the workout or just want to hang out.

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Monday
General Prep
2 Sets :
10 Bootstrap Squats
12 Glute Bridges (1-sec squeeze / pause at top)
6/6 World’s Greatest Stretch
12 Banded Good Mornings
Specific Prep
2 Sets: with Empty Barbell
5 Deadlifts to Mid-Shin
3 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
3 Back Squats
3 Front Squats
3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)
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Strength- Take 18 Minutes to establish a 5 rep max back squat
Build up to about 50 percent before we start the clock
If you want more structure do a set
Every 3 Minutes.
You do no need to do 5 reps each set as your are building
hit a couple lighter sets at 5 to 7 reps
Then start doing 3 to 4 reps.
when you think you are close go for the 5 rep max.

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Newer athletes we will do
Every 3:00 x 6 sets
5 reps

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Conditioning Primer (After Squats)
6 Deadlifts
3 Bar Facing Burpees
3 Front Squats
3 Bar Facing Burpees

@ Working Loads

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"Shot in the Dark"
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 135/95lb, 43/30kg
Score = Rounds + Reps

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Level 2:
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg

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Level 1:
9:00 AMRAP
18 Romanian Deadlifts
6 Bar Facing Burpees
12 Back Squats
6 Bar Facing Burpees
Barbell: 45/35lb, 20/15kg

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Masters 55+:
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 75/55lb, 34/25kg
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Goal: 3-5 rounds
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.
Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.

Workout Strategy
“Shot in the Dark” is an aggressive triplet where pacing on the barbell determines how deep you go. Deadlifts should be maintained with a quick 2-3 sets here to focus on breathing patterns and repeatability round to round. Front Squats will drive the heart rate up, so focus on breathing, bracing, and driving up through the elbows on each and every rep. Stay unbroken here as a break will likely lead to a long rest time. Bar-facing burpees should be steady and rhythmic, not explosive. Keep movement tight and efficient. Athletes who stay disciplined in the first 3–4 minutes will have room to push the final two.

Modifications / Adjustments
- Deadlifts: Reduce Load / Reduce Reps / Adjust to Dumbbell Deadlifts or Kettlebell Deadlifts
- Front Squats: Reduce Load /Reduce Reps / Adjust to Back Squats / Adjust to Goblet Squats
- Bar-Facing Burpees: Reduce Reps / Adjust to lateral burpee step-overs / Adjust to Standard Burpees

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