WORKOUT OF THE DAY

All workouts are scaleable from beginning to competitor level. The CF Tabuk programming will normally follow the CrossFit.com Main Site programming, however as it's now Games Open season, we're placing a heavier emphasis on the open style workouts.

CINDY. AMRAP 20. 5 Pullups, 10 Pushups, 15 Air Squats. Aim to go unbroken.

2/04

2/03

LINDA, AKA "3 BARS OF DEATH." Set Up 3 bars with the following weight scheme: Deadlift, 1.5x bodyweight; Bench Press 1x bodyweight; Clean 3/4x bodyweight. Rep scheme is 10-9-8-7-6-5-4-3-2-1. Start with the deadlift, then bench then clean. Move as fast as possible. This is a longer workout (20+ minutes) so pacing is important. Don't burn out by going unbroken in the early sets.

2/10

CrossFit Games Open Workout 17.2

2/11

CrossFit Games Open Workout 17.3

2/05

Burpees, 50 Reps for time. As this is Open season, remember form, so you don't get no-repped. Ensure full hip extension at the top of the jump, as well as ensuring your chest and upper thighs hit the ground at the bottom.

Hang Power Cleans, 3 - 3 - 3 - 3 - 3. Use heaviest weight each set. Rest as needed in between sets, but not more than 3 minutes.

2/06

CHRISTINE. 3 Rounds for Time. Row 500m, 12 Deadlifts at bodyweight, 21 box jumps, 20".

2/07

Back Squat, 10 - 10 - 10 - 10 - 10. Use heaviest weight each set. Rest as needed in between sets.

Bench Press, 10 - 10 - 10 - 10 - 10. Use heaviest weight each set. Rest as needed in between sets.

2/08

Active Recovery Day. Ride the bike, walk or use the treadmill for 30 - 45 minutes at a moderate pace. Don't burn yourself out today because the next five days will be a jolt.

2/09

CrossFit Games Open Workout 17.1

2/12

CrossFit Games Open Workout 17.4

2/13

CrossFit Games Open Workout 17.5

2/14

Rest

2/15

Lynne. 5 rounds of max reps: Bodyweight bench press & pull-ups. Rest as needed between sets.

2/16

For Time, following the 21-18-15-12-9-6 rep scheme, couplet of calories on the rower and dumbbell push press. Two dumbbells, @ 25lbs.

2/17

Active Recovery Day

2/18

Grace. As part of work up, 5 sets of split jerks (singles), increasing weight.