No Ka’ oi

Heavy Day

January 23, 2023

The Open | CrossFit Games

It is that time of the year IKALA fam bam the open is fast approaching, we encourage you to sign up and register to not only celebrate the last year of always showing up but also to see the progress you have made against all the other crossfitters around the world.

Bench Press for load:


Accessory Lifts Easy AMRAP 9 min:

8 Landmine Row/Side

8 Landmine Push Press/side

8 Landmine Squat

8 Weighted Sit Up

-Adjust loading for each movement and use a moderate load. This is all about consistent movement with quality that will contribute to hypertrophy work.