Main – CrossFit
The Open is here! You have until Monday to get in the first workout. If you haven’t signed up, you can sign up here: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Do this before the hour.
2: Bandit Barbell Snatch Warmup (No Measure)
3: Metcon (No Measure)
2 rounds:
25 jump and jacks
7 Toes to Bar
5 Deadlifts 115/75
3 Snatch 115/75
Perform the first round slowly and deliberately, then move more quickly in the second round.
Then spend five minutes laying out and practicing the weights you think you will use for the clean and jerk. Don’t go all the way with it, though.
Have an idea in your head what you’d like to get in the 6 minute max attempt. Be reasonable. It is not guaranteed that you will PR your lift AFTER you’ve done a 9 minute workout. Also, it is reasonable to plan for four and MAYBE five attempts. So, work from that. Don’t rush the attempts. Rest will be important between lifts.
You must be ready to go within 15 minutes after the start of class. Work together!
Also, note that you will be using the same bar for the clean and jerk that you used in the AMRAP.
Conditioning
Important Note:
IF YOU’RE PARTICIPATING IN THE OPEN, YOU MUST LOG YOUR SCORE ON YOUR PROFILE ON THE CROSSFIT GAMES SITE.
LOGGING YOUR SCORE IN WODIFY WILL NOT TRANSFER YOUR SCORE TO THE LEADERBOARD ONLINE.
4a: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
4b: CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
4c: Crossfit Games Open 15.1 Teens (AMRAP – Reps)
9:00 AMRAP:
15 Toes to Bar
10 Deadlift (85/55)
5 Snatch (85/55)
-scaled-
15 Hanging Knee Raises
10 Deadlift (65/45)
5 Snatches* (65/45)
*may be ground to overhead
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