No 8:00 WOD during the CrossFit Open Sectionals
9:00/10:00 Free WOD:
8 rounds, 30 sec on, 30 sec. off:
11:00 13.3 Redo!
Warm Up: Run 800m, mobility, 5:00 group stretch
Skill/Strength: “Deadlifts” 5-5-5-5-5 @ 50% of 1RM
WOD: Complete for time: 21, 15, 9 reps of:
WOD: Open Sectional WOD 13.3
Warm Up: 800m run.
Mobility: Hip/Band stretch. Check the posters!
This is the same as 12.4 last year, check your previous score before doing it! Sub for muscle ups will be 3 ring rows + 2 ring dips per muscle up (will not count towards the Open score). All Open athletes need judges and scorecards filled out.
Tips and standards:
Using a slam ball if you want may be better, in that case women need to go 15 lbs. and there are only a few of those. We also have 14 lb. Dynamax balls if any of the ladies want to use those. ALL SQUATS BELOW PARALLEL, hip crease below the knee (if you are not comfortable handing out no reps then please do not judge). Keep arms in close to your body while holding the ball, and it must hit the target (an air ball is a no rep). Counting double unders is tricky, watch the athletes feet and count each hop where the rope finishes behind the feet. Muscle ups need a full extension at the bottom (hands do not need to turn out). You can start with a bent arm if you previously had a straight arm while hanging. No butterfly muscle ups (Josh), there needs to be a change in direction at the bottom which is a kipping muscle up. Strict muscle ups are acceptable.
Official PDF of the standards
Warm Up: 500m Row, mobility, 5:00 group stretch
Skill/Strength: “Cleans” Power, Hang, Squat variations
WOD: 5 rounds for time: (Max 20:00)
Warm Up: 800m Run, Mobility, PVC pass throughs, 5:00 group stretch
Skill/Strength: “Pull Ups” Teach progressions: Strict, Kipping, Butterfly
WOD: 3 rounds for max reps:
Feb 27: 2014 Games Open starts
If you can see this, your browser doesn't understand iframes. to the widget.
“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”
“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”
“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!”
“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”
“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.
You can configure its height and width from the widget settings.