Here it Is

Well for those that have done the Open before, we knew this day would come eventually: The separator workout. The Open workout that creates some space between those that maybe only have a big engine or big strength or maybe even both and now it asks for everything plus a trained skill set that has come from time in the gym.
And this may very well be the biggest separator workout yet to date. It has tons and tons of double unders, so even if you have double unders do you have them in bunches and under heavy fatigue? It has not just one Muscle Up movement but both the Ring and Bar Muscle Up. It has Overhead Squats under fatigued shoulders. Even the Scaled versions are set to a high standard, probably higher than other Scaled workouts in the past.

Soooooo, CrossFit Games said it best: “14 minutes to work on your weaknesses”. Time to face the music and get better at all those skills!

If you are keeping track, we have been linking up lots of Double Under workouts and for those that have been doing the Performance Team extra work there have been a few workouts linking up Double Unders and Muscle Ups together. We also did a (what I thought at the time) big Double Under workout in mid January with 8 Rounds of 60 Double Unders for a total of 480. 480 in this workout barely gets you into the second round! Calves are going to be sore!

CrossFit Las Cruces

Build to a Heavy Snatch

100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Ring Muscle Ups or Pull-Ups
100 Double Unders
20 Db Snatches
100 Double Unders
12 Bar Muscle Ups or Pull-Ups
2 Rounds!!!!

18.3 Prep
Build to a Moderate 3 Rep Overhead Squat

3 Rounds
6 Overhead Squats (95/65) Smooth steady pace
15 Double Unders
6 Db Snatches at Smooth steady pace

SPEND TIME on Mashing and Stretching!!! Make sure you have foam rolled both your lats and calves. Use band stretching to open the lats up and increase ankle mobility if needed. Any knots in the calves need to be worked out prior to Saturday. The calves need to be ready to go the distance, so foam roll or roll over a barbell.

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