Spirit of the Open 21.1: RJ Patel

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the CrossFit Open, No Excuses CrossFit will recognize a member it feels represents the Spirit of the Games. This week’s honor goes to […]

Tuesday 3.16.21

Prep Equipment required: Foam roller, blue/red bands 1) Oscillatory Foam Roll each Adductor x 60s each 2) Rock Back Adductor Stretch x 60s each 3) Band Chicken Wing Stretch x 60s each 4) 3 Rounds: – 5 Banded Bird Dog each – 7 Banded Goodmorning – 9 Banded X-Walk each A. Front Box Squat 10-8-6-4-2+ […]

Monday, 3.15.21

Prep Equipment Required: Light KB, orange/blue bands 1) AMRAP 8 at a slow pace: – 8 Inch Worms (no push-up) – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each A. 1. Landmine Single Arm Push Press  3 x […]

Saturday 3.13.21

Prep Equipment Required: Plyo box, blue/red band 1) 4 Spiderman Lunge each 2) 3 Rounds: – 4 Box Step-ups each – 8 Banded Goodmorning – 12 Wall Slides 3) Barbell Clean Warm-up 4) 3:00 Rowing Drills A. CONDITIONING WITH A PARTNER AMRAP 10: 10 Box Jump Overs (24/20) 10 Pull-ups 400 Meter Row -Rest 2:00- […]

Friday 3.12.21

Prep Equipment Required: Light KB, medium band 1) AMRAP 8 at a slow pace: – 8 Inch Worms (no push-up) – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each A.  For time: 1 wall walk 10 double-unders 3 […]

Thursday 3.11.21

Prep Equipment Required: Light KB, Blue/Red band, Jump rope 1) 5 Upward to Downward Facing Dog + Toe Touch 2) Band Chicken Wing Stretch 60s each 3) AMRAP 5: – 5 Tall Kneeling KB Halos each – 5 Banded Bird Dogs each – 10 1-arm KB Row each 3) 3:00 Jump Rope/Double Under Practice A1. […]

Wednesday 3.10.21

Prep BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft. – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe […]

Tuesday 3.9.21

Prep Equipment Required: Foam roller, light/medium band, light kb 1) Foam roll glutes & hamstrings x 60s each 2) Shin Box + Forward Fold 5 each 3) 3 rounds: – 5 Banded Bird Dogs each – 7 Goblet Squats – 9 Overhead Goodmornings 4) Back Squat w. an empty barbell 1 x 5 with 3s […]

Monday 3.8.21

Prep Equipment Required: Foam roller, Orange/blue band 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 5 Thoracic Rotations 5 each – 5 Banded Glute Bridge – 3s hold at top of each rep – 10 each of Upper Back Triset: pass thru + […]

Saturday 3.6.21

Prep Equipment Required: Blue/Red band 1) 4 Spiderman Lunge each     5 Single Leg Upward Dog to Standing each 2) AMRAP 6: – 3 Shin Box + Forward Fold each – 6 Band Overhead Squats – 9 Scap Pull-ups A. With a running clock 0:00 – 7:00 AMRAP 16 Wall Balls (20/14) 12 Burpee Box Jumps […]