What a weekend at @fareastthrowdown .
The Training Plan athletes @siriameha and @henrikhaapalainen punched their tickets back to the @crossfitgames .
Siria owned the competition floor (🥇🥈🥇🥇🥇🥈) never placing below 2nd in any event.
Henrik battled through a tight race from start to finish, decided only in the final reps of the final workout.
Proud is an understatement. Work continues.
#CrossFit #RoadToTheGames #FareastThrowdown #TheTrainingPlan
Friday Flow for 26.3 is a lot! We need deep squats, a solid front rack and excellent overhead position. Improve range of motion in the ankles, knees, hips and shoulders with 4 - 6 rounds of this flow.
This one is for those of you who struggle to get to a good overhead position on the DB overhead walking lunges.
We have 4 drills for you to do as part of your warm-up for 26.2:
2-3 Rounds of:
6-8 Scapular push-ups
6-8 Scapular pull-ups
6-8/side Loaded shoulder circles
6-8/side Single-arm OH reverse lunge w/ plate
How to approach the #CrossFitOpen 26.2:
1) Know your limiters/bottlenecks
* Whether the DB weight, overhead position on lunges or (most likely) a gymnastic movement, identify your limiter and plan your strategy to overcome it
* Think ahead! Don’t blow the workout on the first round(s).
* Watch the video for tips for pacing the movements
* Stay away from failing reps, they’re costly and hard to recover from (especially on the muscle-ups)
2) Run your own race (just like last week)!
* Don’t get caught up chasing someone else. Start at a pace that’s sustainable for you.
* Most athletes will do best by breaking the work early into manageable sets.
* Manage your rests and transitions. Use them wisely to control your pace, don’t let them dictate it.
Finally, before you start, check the standards with your judge so that you’re on the same page.
Good luck!
240’ of lunges in 26.2 means every step counts, so let’s gets those hips opened up for longer and more stable lunges.
Then a ton of shoulder flexion means we need to lengthen the pecs and lats too.
Hard to beat the classic combo of the yoga down/up dog with the Worlds Greatest Stretch…unless we tack on an (optional) Cossack and Dragon lunge to really dig into those glutes.
Run through the dogs and greatest stretch 2-4 times and then layer on the Cossack and Dragon for a couple more rounds.
Warm-up overview for #CrossFitOpen 26.1:
1) Mobility - Front of hip, squat pattern, thoracic mobility
2) Cardio - Blood flow, HR and breathing (on machines)
3) Movement prep - Get the movements feeling good, find out exactly how you will do them
4) Specific prep - Find your groove and pacing, get on the same page with your judge
Here’s the key to success in #CrossFitOpen 26.1:
Run your own race!
* Don’t get caught up chasing someone else. Start at a pace that’s sustainable for you.
* Most athletes will do best by breaking the wall balls early into manageable sets.
* Manage your rests and transitions. Use them wisely to control your pace, don’t let them dictate it.
Finally, before you start, check the standards with your judge so that you’re on the same page.
Let’s go!
Two mobility pieces to get you ready for the #CrossFitOpen 26.1
1) Hip openers - To help you avoid getting your foot stuck on the box when stepping down on the box jump-overs and box step-overs
2) 27 Squats - To prep your hips for the wall balls
Good luck!
CrossFit Games Open 26.1
Back with another movement flow to help you go faster and move better.
This is almost all legs (and lungs), so we need to get plenty of range opened up in your ankles, knees, hips and thoracic spine.
Run through this flow 4-8 times after your general warmup to further prep and improve the positions you need to perform at your best.
And that’s a wrap for the 2025 @worldfitnessproject finals.
@bk_gudmundsson (18th) and @jonnekoski (9th) brought the heat this weekend and secured their pro contracts for the 2026 season 💪
Couldn’t be more proud of how you showed up — it’s been a long season 😅
Thank you @willmoorad and the team for making this opportunity possible for the athletes
