The WOD's
WOD: Tuesday
Once again well done and thank you for all of your efforts in this weeks Open workout. Another great week of team spirit and awesome efforts! Don’t forget to log your scores please.
A. In 12 minutes:
25 Push-ups
100 Double-unders
20 Push-ups
80 Double-unders
15 Push-ups
60 Double-unders
10 Push-ups
40 Double-unders
5 Push-ups
Max rep Double-unders
*Push-up: Feet elevated on 20kg plate.
B. Stretch/Mobility Circuit
WOD: Monday
“17.2”
“17.2″ Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
“17.2″ Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
WOD: Saturday
*As per last week – compulsory brief/warm-up at 7:00am, heats after that. Please watch the demo video and read the rules/standards.
“17.2” Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
“17.2” Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
WOD: Friday
Five rounds, each for time:
Row 400m
15 Burpees (over the rower)
*Rest as necessary between rounds.
WOD: Thursday
WOD: Wednesday
WOD: Tuesday
Thanks to everyone for an absolutely smooth start to the Open. It normally takes a few weeks to get into the groove but if this week was anything to go by, we’re in for a great time! Thanks to everyone for their efforts.
Please don’t forget to submit your score by the deadline. If you have any problems, please let us know if you think we can help.
A. Ascend as far as possible in 15 min:
3 C2B Pull-ups
3 Push-ups
100 Skip
6 C2B Pull-ups
6 Push-ups
100 Skip
*Continue to add 3 reps to the pull-ups and push-ups per round until time is up.
B. Stretch/mobility circuit.
WOD: Monday
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
*We have an alternate workout for athletes who have already completed 17.1 and do not wish to re-do it.
WOD: Saturday
CrossFit Open 17.1
Important Details:
– Please be in attendance for the brief at 7:00am regardless of which heat you plan to go in.
– We will be running heats of 8-10 people comprised of a mix of male/female, Rx’d and scaled athletes.
– Be sure to know the standards for competing and judging (watch the video/read the standards).
Most importantly, don’t stress. Treat this like any other workout -come in, try hard and don’t over think it. Thankfully CF HQ have chosen to start off this year’s Open season with a really inclusive workout that will be a great ice breaker especially for those that are participating in their first Open.