This schedule is just a recommendation for those who want to make sure they are performing their absolute best during the Open WOD. If you do not want to change your schedule that is absolutely fine except the whole gym will be doing an Active Recovery WOD on Thursdays. Since for a lot of you this will be a change in your schedule I am going to post the whole week during the Open so you can adjust your schedule as needed.
Here is an outline of the Schedule:
Thursday—— Active Recovery
Friday——– Do Open WOD
Saturday——– Rest Day
Sunday——— Rest day or Skills and Game Planning
Monday——– Do Open WOD again or Do Muddy WOD
Tuesday ——— Do Muddy WOD
Wednesday——- Do Muddy WOD
Take 15min to build to todays heavy 1RM Thruster then…………….
CrossFIt Open 11.5
3 thrusters (100/65)
add 3 rep each time until 7 min
21-15-9 HSPU (open Standards)
For Time: 7min Cap
7 Ring muscle ups
100 double unders
When Clock hits 10min do:
Box jumps (24/20)
ACTIVE RECOVERY/LIGHT SKILL WORK
You do not have to do these exact movement, but if you do change a movement stick to the same volume.
Your looking for no more than 70% effort.
3 Rounds Not For Time
Slow 500m Row
20 Jumping Squats
25ft OH Walking Lunge w/empty barbell
17.1 OPEN WOD
I recommend to Rest on this Day, if you are really sore and need to recovery the gym will be Open.
THERE WILL BE NO SAT TEAM WODS DURING THE OPEN.
OPEN GYM WILL BE FROM 9AM-11AM YOU CAN COME ANYTIME DURING THOSE HOURS
ACTIVE RECOVERY ONLY!!! NO SKILL WORK
I will post my suggestion of the active recovery workout once I know the Open WOD
This would be a good day to do some active recovery that is not in the gym and maybe has nothing to do with Open workouts. For example Swimming, Bike Ride, slow jog in the Park, Sports can be a good active recovery just be careful with injuries.
REST DAY/GAME PLANNING/SKILLS DAY
GYM WILL OPEN FROM 11AM-1PM COME ANYTIME BETWEEN THOSE HOURS
IF THERE IS NO WAY YOU CAN MAKE IT TO THE GYM MONDAY YOU CAN REDO 17.1 TODAY
DO 17.1 OPEN WOD AGAIN OR DO MUDDY WOD