Archive for the ‘CrossFit Open’ Category

Mon 17 Mar – 14.3

Posted: March 17, 2014 by ollyoz in CrossFit Open, General

 

Warm Up

1000 m Row – Steady pace, increasing past 500 to finish.

25 Kettle bell swings – medium weight

10 Step Ups to the box

5 Box Jumps

10 Good Mornings with bar

3 min back mobility

3 min hip mobility

Workout 14.3

Complete as many reps as possible in 8 minutes of:
61/ 42.5 kg deadlifts, 10 reps
15 box jumps, 24/ 20inch
84/ 61 kg deadlifts, 15 reps
15 box jumps, 24/ 20 inch
102.5/ 70 deadlifts, 20 reps
15 box jumps, 24/ 20 inch
125/ 84 kg deadlifts, 25 reps
15 box jumps, 24/ 20 inch
143/ 93 kg deadlifts, 30 reps
15 box jumps, 24/ 20 inch
165/ 102.5 kg deadlifts, 35 reps
15 box jumps, 24/ 20 inch

Scale as required and ensure you maintain form throughout.

 

Alternative if people have done the open WOD and do not want to try to better their score;

5×5 Back Squat – if enough weights.

Met Con

12 MIN AMRAP

12 Burpees

12 T2B

40 Double Unders

 

CrossFit Open WOD 14.2

Complete as many reps as possible in 8 minutes of:

deadlifts, 10 reps
15 box jumps, 24/20″
deadlifts, 15 reps
15 box jumps,
deadlifts, 20 reps
15 box jumps
deadlifts, 25 reps
15 box jumps
deadlifts, 30 reps
15 box jumps
deadlifts, 35 reps
15 box jumps

Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg

Time must be record at the end of each round of box jumps too!

Warm up

1000m Row (4, 3, 2, 1 increasing intensity)
30/30 Squats
Burgener Warm Up
Hip Mobility
Shoulder Mobility

Skills

Overhead Squat
Chest to Bar Pull Ups

WOD

CF Open 14.2

3 mins to complete:

2 rounds of :

10 x Overhead Squats (43kg / 30kg)
10 x Chest to Bar Pull Ups
Rest for Remainder of the 3 mins.

then:

3 mins to complete:

2 rounds of :

12 x Overhead Squats (43kg / 30kg)
12 x Chest to Bar Pull Ups
Rest for Remainder of the 3 mins.

then:

3 mins to complete:

2 rounds of :

14 x Overhead Squats (43kg / 30kg)
14 x Chest to Bar Pull Ups
Rest for Remainder of the 3 mins.

etc, etc.

Record total number of Reps completed.

Every Monday for the next 5 weeks we will be doing the CrossFit Open WODs. For those who have entered it is a chance to submit or resubmit a score in front of a home crowd. For those who did not enter, we will run an internal competition of RX and Scaled events, without those who entered. You will be judged exactly as those in the open will be.

Warm Up

Your choice but I recommend at least 20mins of increasing intensity and 10min Mobility.

WOD 14.1

10min AMRepAP

30 x Double Unders
15 x Snatch (Ground to Overhead) @ 35 / 25kg

Scaled :

15 x Tuck Jumps
15 x Ground to Overhead @ 25 / 15kg

Score is total number of reps.