07 Feb 2016 - Your Open, Your Playlist

Brace yourselves, ladies and gentlemen... Your control freak of a coach is actually handing over the Spotify reins. And who do you think is the lucky athlete that gets to take control of our speakers? It's you Crazy Ones, of course!!

In honour of the 2016 CrossFit Open, I have started a new, collaborative playlist on Spotify, 'The Crazy Ones CrossFit Open 2016'. It's EMPTY and waiting for YOU to add as many of your favourite WOD jams as you like!

The Crazy Ones CrossFit Open 2016

Don't know what the Open is? Read more on our blog here. 

Haven't signed up yet? What are you waiting for! Get involved here and make sure to add CrossFit 1864 as your affiliate.

 

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) "Severin"
For time:
50 Pull Up (Strict)
100 Push-up (hand release)
Run 5 km

(Time cap: 42 minutes)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean

A1) 3×3 quick singles at 80%
A2) 3×2 quick singles at 85%
A3) 3×1 at 90%
A4) Work up to a heavy single

B) Conditioning: "JT meets Isabelle”
21-15-9 of:
Handstand Push up
Ring Dips
Push ups
10 Snatches at 60/40 kg after each round

(Time cap: 20 minutes)

Foundations of CrossFit (8.30 - 9.30 am)

A) Deadlift: 3-5 x 5

B) "Chipper"
50 Kettlebell swing
40 Wall ball
30 Sit-ups
20 Push-ups
10 Pull-ups

(Time cap: 12 minutes)