Open preparation for the CrossFit Open continues before the first announcement on Thursday!
REMINDERS CrossFit Open: Starts this week! We will complete the weekly workout each Friday as a gym WOD, whether you are competing in the Open or not. Let the fun begin!
Amplify Social, March 7: Gym wide Open WOD 14.2 in the evening, from 4:30-7:30pm. Stick and around for food/drinks from 7-9 to hang out with your favorite gym rats.
St. Patty's Weekend, March 15: Workouts that Saturday morning as usual. Following the WODs we'll hang out and then drag anyone interested downtown Naperville! Come for the WOD, stay for the festivities.
Amplify Olympic Lifting Meet: On March 22, from 9:00-11:00am, we will host an Oly Meet, open to Amp Members Only. Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.
Garage Games Amplify Open: Our second annual Garage Games competition is April 12-13. If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.
WEDNESDAY Strength/Skill Overhead Squat [wmv][mov] Toes to Bar [wmv][mov]
EMOM for 12 Minutes: • Odd Minutes: 5 Overhead Squats (#115/75) • Even Minutes: 8 Toes to Bar
Conditioning AMRAP Ladder in 7 Minutes: • 3 Power Snatch (#135/95) • 3 Box Jumps (24"/20") • 6 Power Snatch • 6 Box Jumps • 9 Power Snatch • 9 Box Jumps
* Reps increase by 3 each round.
Box Jump Efficiency Tips