2013 CROSSFIT GAMES OPEN REGISTRATION
*** REALLY GREAT JOB TO ALL TODAY. PACKKKKKED HOUSE! PULLUPS LOOKED AWESOME. PLEASE DO YOURSELF A FAVOR AND THINK BACK TO WHEN ALL THIS STARTED AND THINK ABOUT HOW FAR YOU ALL HAVE COME WITH YOUR MOVEMENTS AND YOUR FITNESS. FROM OUR END TO SEE THE PROGRESS MADE IS JUST UNREAL. THANKS!
WARM-UP
500M ROW
1 MIN HS HOLD
1 MIN L-SIT HOLD
TEACH+REVIEW
CLEAN AND JERK
- NOTICE THE DIFFERENCE BETWEEN VIDEO 1 VS VIDEO 2 AND 3. VIDEO 1 MIKKO SALO IS MAKING THE CLEAN AND JERK ONE MOVEMENT FOR THE SAKE OF THE WORKOUT. VIDEO 2 AND 3 THE LIFTERS ARE DOING THEIR PERSONAL 1RM. REALLY WATCH THE DIFFERENCES AND APPLY THEM TOMORROW TO CLASS!
COACHS STRETCH
SHOULDERS
QUADS
STRENGTH
SHOULDER PRESS
4X3 @90% OF 3RM
WOD
"DEATH BY POWER CLEAN AND JERK" (135/95)
MIN 1 = 1 C+J
MIN 2 = 2 C+J
MIN 3 = 3 C+J
....ETC
POST WOD ACCESSORY WORK
3 SETS
1 MIN PLANK HOLD
20 SUPERMANS
COMPETITORS
WARM-UP
100 DOUBLES
12-20 C2B PULLUPS
20 REBOUNDED BOX JUMPS (32/27)
10 MIN MOBILITY
A. CLEAN AND JERK
80%X5X1
85%X4X1
90%X3X1
95%X2X1
80%X2X1
- REST 60-90 SEC BETWEEN REPS.
B. BACK SQUATS - 4X5 @90% OF LAST WEEK
B1. 2 HIGH BOX JUMPS (NOT REBOUNDING) RIGHT AFTER SET OF BACK SQUATS
C. REGIONAL WOD#2
2K ROW
50 PISTOLS
30 HANG CLEANS (225/135)
**** REST 7 MIN****
 |
| 1 BOX? Y NOT SHARE IT!!!! |
 |
| KERRRRRRRIS HANDS LOOKING GORG! |
WARM-UP
500M ROW
1 MIN HS HOLD
1 MIN L-SIT HOLD
TEACH+REVIEW
CLEAN AND JERK
- NOTICE THE DIFFERENCE BETWEEN VIDEO 1 VS VIDEO 2 AND 3. VIDEO 1 MIKKO SALO IS MAKING THE CLEAN AND JERK ONE MOVEMENT FOR THE SAKE OF THE WORKOUT. VIDEO 2 AND 3 THE LIFTERS ARE DOING THEIR PERSONAL 1RM. REALLY WATCH THE DIFFERENCES AND APPLY THEM TOMORROW TO CLASS!
COACHS STRETCH
SHOULDERS
QUADS
STRENGTH
SHOULDER PRESS
4X3 @90% OF 3RM
WOD
"DEATH BY POWER CLEAN AND JERK" (135/95)
MIN 1 = 1 C+J
MIN 2 = 2 C+J
MIN 3 = 3 C+J
....ETC
POST WOD ACCESSORY WORK
3 SETS
1 MIN PLANK HOLD
20 SUPERMANS
 |
| PACKED HOUSE DAY AT IP! GROUP WOD RESULTS! |
COMPETITORS
WARM-UP
100 DOUBLES
12-20 C2B PULLUPS
20 REBOUNDED BOX JUMPS (32/27)
10 MIN MOBILITY
A. CLEAN AND JERK
80%X5X1
85%X4X1
90%X3X1
95%X2X1
80%X2X1
- REST 60-90 SEC BETWEEN REPS.
B. BACK SQUATS - 4X5 @90% OF LAST WEEK
B1. 2 HIGH BOX JUMPS (NOT REBOUNDING) RIGHT AFTER SET OF BACK SQUATS
C. REGIONAL WOD#2
2K ROW
50 PISTOLS
30 HANG CLEANS (225/135)
**** REST 7 MIN****
D. 3 SETS ME DEFICIT HSPU (45#+25# PLATE UNDER EACH HAND TO FLAT SURFACE.)
- STICT AS LONG AS POSSIBLE THEN KIPPING. FALL OFF THE WALL SET IS OVER.
EXAMPLE = MAX EFFORT STRICT HSPU - AS SOON AS YOU FAIL ON YOUR STRICT HSPU, STAY ON THE WALL AND GO TO KIPPING.
- 2 SCORES WILL BE RECORDED FOR EACH RD. AMOUNT OF STRICT AND THE AMOUNT OF KIPS.
**** REST 2 MIN AFTER EACH SET
 |
| COMPETITOR RESULTS FROM 2/11/13 |
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