In the spirit of the upcoming Open season, we are going to be doing a classic Open workout. This is one of Derek’s favorites and one of the first workout’s we did in our gym. To start off, on a 10 minute clock, we will be building to a moderate weight thruster. Form good movement is key here so keep building as long as you can move well.

There is a a lot of volume in the workout today, 90 thrusters and 350 double unders so keeps that in mind when choosing your weight. Most athletes will finish in the 14-16 minute range with some going under that. Should be a great warm up for the up coming CrossFit Open.

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster

BENCHMARK WORKOUT

“OPEN 17.5”
10 ROUNDS FOR TIME
9 Thrusters (95/65)|(65/45)

35 Double-Unders