Workout

4 rounds for time of:
400m run
15 deadlifts (225/155 lb)

Workout

Open Test 15.3

As many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall balls (20/14 lb)
100 double-unders

Workout

4 rounds for total reps of:
1:00 kettlebell swings (70/53 lb)
1:00 burpee to 6 in target
1:00 rest

Rest day or make-up day

__________

Reminder to Register for the 2024 Open!

Who: You! The Open is accessible to everyone — all skill levels.

What: A three-week worldwide online competition. Read more about it here.

When: Registration is open now. The competition begins on February 29 and concludes on March 18, 2024.

Where: CrossFit Santa Cruz — the competition is online, and we’ll complete the three workouts in class on Fridays.

Why: So many reasons! The Open is:

• A celebration of all the best things about CrossFit: community, health and fitness.

• A chance to throw down a little harder than usual alongside your classmates.

• A chance to set a benchmark for where you are in your fitness journey.

• A chance to surprise yourself with what you are capable of!

How:

1. Register (it costs $20) here.

2. Select CrossFit Santa Cruz as your team.

3. If you’d like to be a mentor or have a mentor guide you through, let us know here!

Workout

For load:
1-rep max clean and jerk

Workout

7 supersets for load of:
10 dumbbell bench press (pick load)
100 ft backward sled drag (pick load)

Rest as needed between efforts.

Workout

12 minute ladder of:
Sumo deadlift high-pull (95/65 lb)
Box jump over (24/20 in)

Add one rep to each movement each round.

Rest day or make-up day

Workout

For load:

Every 30 seconds for 10 minutes of:
3 deadlifts

Workout

Open 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 pull-ups
36 double-unders
18 thrusters (weight 2)
15 pull-ups
30 double-unders
15 thrusters (weight 3)

Weight 1: 95/65 lb
Weight 2: 115/75 lb
Weight 3: 135/85 lb

Time cap: 12 minutes