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Monday, March 8th, 2021 WOD

CF Open Insight from Coach Esther

The open is right around the corner. A little different from what we’re used to and even more challenging. The COVID-19 pandemic affected almost every area of our lives but aside from the negativity brought by its outbreak, it gave us different points of view and new ways to structure our day-to-day and overcome these challenges.

With that in mind, the open 2021 will be the most accessible in CrossFit history, with flexible options for participants to compete either at their local gym or at home.

With only 3 weeks of workouts, choose your category wisely and prepare yourself to have your fitness tested as the Open challenges the most elite athletes with tests of strength, skill, and endurance, while also challenging the newcomer who is still working toward mastering common CrossFit movements.

These weeks leading up to the event, are an excellent opportunity to drill the points of performance, mostly because some of us, if not most of us, are still working to get our strength and skill work back. We should focus on maximizing our current skill set and adapt our expectations, not necessarily to diminish it but be realistic about it. An even better goal is to sign up and compete in the 2021 Open. Good Luck!

2021 CrossFit Open

As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long. The test of our current fitness will soon be here and you can sign-up to be apart of our KSCF team here. #KSCFam

This Week's Programming

  • Tue: Press

  • Wed: Kipping and HSPU drills

  • Thu: Skills and Drills/Short duration WOD

  • Fri: CF Open 21.1 WOD

KSCF Notes

The Open is coming...


Back Squats

10-8-6-6 @ 65-70%

  • 2-mins rest between sets



AMRAP 12 mins

50' DB Walking Lunge

12 Pull-Ups

10 DB Cleans

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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