Tomorrow is the first day of registration for the 2013 CrossFit Open. We are thinking about competing as a team but we need committed people. We have enough committed males, but we know of only 1 female who will compete. If we do not have enough females we might compete as just individuals again. You have until a week or two weeks before March 6, which is the day the first work out will come out. All WODs must be filmed and performed at RX no scaling, so this means start working on those weaknesses you have because you only have a month left before the first WOD comes out.
10 Minute hamstring mobility
3 X 10 Banded good mornings (light band)
Warm up to weight for the Deadlifts.
8 X 2
*New every 90 seconds. These are not touch and go reps. Hand release at the bottom of the deadlift.
21 – 18 – 15 – 12 – 9 – 6 – 3 Reps of
Sumo deadlift high pull (95 #/ 65#)
Box jumps (24″ / 20″)
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 95+% Effort. No sandbagging.
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