FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

The CrossFit Open

CrossFit will offer four options for people wishing to compete in the Open: Prescribed (Rx’d), Scaled, Foundations and Equipment-Free.

The prescribed and scaled options are the usual two categories of the Open. New for 2021 are the foundations, equipment-free and adaptive divisions.

Athletes competing from home also have two options to compete in the CrossFit Open: basic equipment and equipment-free. The equipment option requires athletes to have access to:

  • A dumbbell
  • A barbell and plates
  • A plyo box
  • A jump rope
  • A pull-up location

Athletes completing workouts as prescribed will be ranked the highest, followed by scaled athletes, foundation athletes and ultimately equipment-free athletes.

Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard, yet each category will have its own leaderboard and an athlete needs to compete all events in one category to be featured in its leaderboard.

The details: FallOut CrossFit will host the Open workouts every Friday night beginning March 12th @ 4:00 pm. The gym will not be offering a regular class schedule on March 12, 19, & 26 for the evening session from 4-6:30 pm. If you are participating in the Open, you do not need to register for a class on the 12, 19, & 26th – just show up from 4-6:30 pm. If are not participating in the Open, please find an alternative time to workout. Only those signed up and attending the scheduled Open workouts on Friday night will be judged and validated – NO EXCEPTIONS. If you are unable to attend Friday nights, you may opt for the at-home versions.

Please note, due to limited capacity of Phase 2 COVID restrictions, we may be utilizing outdoor space as a viewing area. Please remember masks and social distancing.

March 1, 2021

WOD: “Ellen” – (New ‘girl’ WOD released by CrossFit on Jan 10th)

3 rounds for time,

20 x burpees

21 x single arm dumbbell snatches

12 x dumbbell thrusters

CORE STABILITY: 3 rounds, for quality
20 seconds accumulated L sit/tuck sit
10 x floor wipers (single count) w/dumbbells
5 x standing windmills (ea side)

February 27, 2021

STRENGTH: Front squat x 5 reps, every 2:00 x 5 sets

Set 1 @ 60%, set 2 @ 65%, sets 3-5 @ 70%

WOD: For max reps,

30 seconds row (cals)

30 seconds rest

x 5 rounds,

…immediately into…

1 minute max power cleans

*score is total cals + power cleans

2:00 REST

For max reps,

30 seconds row (cals)

30 seconds rest

x 4 rounds,

…immediately into…

1 minute max squat cleans

*score is total cals + squat cleans

2:00 REST

For max reps,

30 seconds row (cals)

30 seconds rest

x 3 rounds,

…immediately into…

1 minute max clusters

*score is total cals + clusters

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 26, 2021

WOD: AMRAP in 16:00

50 x bar facing burpees

50 x overhead squats

40 x toes to bar

40 x hang squat cleans

30 x handstand push ups

30 x thrusters

ACCESSORY: Complete, not for time, 15-12-9-6

Weighted glute bridges

Banded Lat pull downs

*After each couplet, complete a 15-20 second dead hang from bar

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 25, 2021

WOD: “Kelly” 5 rounds for time,

400 m run

30 x box jumps @ 24/20

30 x wall balls @ 20/14

CORE STABILITY: 2 rounds,

:30 hollow hold

:30 seconds V ups

:30 seconds candlesticks

1 minute rest

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

css.php