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Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Hey there Villagers,

As crazy as it might sound, the 2019 CrossFit open is right about the corner! With that in mind, you might notice a little change in the programming in the coming weeks.

We’ve spent the last while incorporating some longer metcons, learning how to hold a steady pace. Now we’ll start to learn how and when to push the pace by adding in more work:rest ratios, simulating the burn we are all so familiar with from past opens. If you find yourself craving the longer metcons, don’t worry they’ll be mixed in, but we encourage you to keep learning how to sprint!

On top of that, we’ll build in more time for high skill movement practice so we can be prepared when things like muscle-ups, pistols, and handstands pop up.

Please feel free to reach out to your coaches if you have any questions!

P.S. – Hope you all enjoy bike week 2018!


Warm-up (No Measure)

Row 250 m at 22 strokes/minute

Bear Crawl 50 ft

Row 250 m at 24 strokes/minute

Alligator Crawl 50 ft

Row 250 m at 26 strokes/minute

Frog Walk 50 ft

Row 250 m at 28 strokes/minute

Crab Walk 50 ft


Metcon (6 Rounds for time)

Every 3 minutes for 18 minutes:


15/10 AB Cals

Don’t forget to reset the bike before each round!
Make sure to run 2-3 heats as needed!

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