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.

May 8, 2021

MUPRH CONDITIONING

WOD: For time, 2 rounds,

400 m run

75 x air squats

400 m run

35 x push ups

400 m run

25 x pull ups

ACCESSORY: 3 sets of,

12 x strict toes to bar

4 x ½ Turkish sit up, ea side

50 feet Waiter’s carry w/plate, ea side

May 7, 2021

STRENGTH: Press Complex

A) Strict Press – Every 90 seconds x 3 sets, complete 5 @ 70%

B) Push Jerk – Every 90 seconds x 3 sets, complete 5 @ 70%

WOD: For time,

800 m run

–Into–

21-15-9

Power snatch

15-12-9

Toes to bar

–Into— 75 x wall balls

May 6, 2021

STRENGTH: Deadlift

Every minute on the minute, complete 1 x deadlift @ 70% of 1 RM

On minute 11:00, complete 1 set of UNBROKEN deadlifts @ 70% as an AMRAP

WOD: 4 rounds, each against a 4:00 clock
20/15 cal row OR 15/12 cal bike –SPRINT
200 feet Dumbbell Farmer Carry AHAP
(Time Cap 4:00 each round)

REST 2 MINUTES BETWEEN ROUNDS

May 5, 2021

WOD: “Mary” – AMRAP in 20:00 of,

5 x handstand push ups

10 x alternating pistols

15 x pull ups

ACCESSORY: Complete the circuit working 40 seconds on/20 seconds off for 8 minutes,

8 x standing dumbbell Arnold press

8 x weighted sit ups

8 x lateral single leg box step ups, ea leg

May 4, 2021

STRENGTH: Squat stamina

For 10:00, alternate between front squats and back squats – all squats @ 65% of front squat 1 RM

EVEN – 5 x back squats

ODD – 3 x front squats  

WOD: 10 rounds (5 of each), 1 min on: 1 min off

Alternating between,

1) 8/7 cal row OR 7/5 cal bike

MAX effort dumbbell Devil’s Press

2) 8/7 cal row OR 7/5 cal bike

MAX effort dumbbell thrusters

**Score is total Devil’s press and thrusters for all rounds

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