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SIGN UP HERE: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
NEW TEEN DIVISION IN THE CROSSFIT OPEN
15 Min “Goat” work
The Open is right around the corner so work on a skill your not so great at that you feel could benefit you in the Open.
50 Bench Press
50 Strict Ring Rows
Must accumulate all 50 reps before moving on to next exercise
L1 BENCH 65/45 SQUAT 40% OF 1RM
L2 BENCH 95/65 SQUAT 50% OF 1RM
L3 BENCH 135/85 SQUAT BW
30 Push Jerk
EMOM 2 TIRE FLIPS
L1 PJ 75/55 SQUAT 105/75
L2 PJ 105/75 SQUAT 155/105
L3 PJ 155/105 SQUAT 225/155
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50 Dubs or 150 Singles
With an empty BB
5 Hang Muscle Cleans
5 Power Cleans
10 Kip Swings
800 Meter Run
20 Power Cleans
5 Toes to Bar
400 Meter Run
15 Power Cleans
10 Toes to Bar
200 Meter Run
10 Power Cleans
15 Toes to Bar
100 Meter Run
5 Power Cleans
20 Toes to Bar
L1-65/45, Lying toes to rack
L2-95/65, GHD sit-ups or Hanging Knees to 90
L3-135/95, Toes to Bar or Toes to Rings
Here is the information on the new scaled division of the CrossFit Open:
10 Wall Pause Squats
10 Overhead Band Pull-aparts
10 Scap Push-ups
10 Min to Build to heavy triple
5 Rounds For Time:
3 Wall Walks
30 Walking Lunges
15 Box Jumps 24/20
L1 6 Inchworms, step-ups
L2 6 Inchworm or 3 wall walks
L3 As prescribed
*Lunge option: add db weight of choice
25 Rapid Plate Jumps
20 Walking Lunges
15 Ring Rows
LURONG MINIWOD- THE JUMPER CHALLENGE
5 Minute AMRAP:
You have 5 minutes to complete as many repetitions of the following:
Tripple Unders- Level 3
Double Unders- Level 2
Single Unders- Level 1
The rope must clearly pass through both feet three times simultaneously in each repetition. If you break or landon the rope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
The rope must clearly pass through both feet once in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
The athlete’s total score is the sum of all reps completed during the 5 minute workout.
No validation is required for MiniWODs- therefore affiliates are not required to judge them.
Athletes will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.
The leaderboard rankings are there for everyone’s personal comparison to see how they match up.
We encourage athletes to video their performances as we constantly hear reports that athletes like to watch other “everyday” CrossFitters, because that is more inspirational than watching Games Athletes.
21-15-9-15-21 Reps for time:
L1-45/35, Jumping or Banded Pull-ups, L2-65/45,Banded or kipping pull-ups, L3-95/65, Kipping or Butterfly pull-ups