HAVE YOU REGISTERED YET?

THE CROSSFIT GAMES OPEN

14open

When: February 27 – March 3, 2014

Where: Precision CrossFit

Time: Every Friday Night starting at 5pm!

Info:

The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

REGISTER HERE!! CROSSFIT GAMES REGISTRATION

                                                                                                                                                                                                                                                                           

WARM UP:

500 M. Row

25 Thrusters

15 Pull Ups

Then:

Mobilize

SKILL:

7 Min. of Handstand Work

-Positioning Drills

-Lower Downs

-Ball Ups

*Have Fun!

LIFT:

Clean + Jerk

1 + 1 @ 60%

1 + 1 @ 70%

1 + 1 @ 80%

1 + 1 @ 85%

1 + 1 @ 90%

1 + 1 @ 95%

1 + 1 @ 85%

1 + 1 @ 90%

1 + 1 @ 95%

*If you do not have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.

**Read as follows: 1 Clean +  1 Jerk.

WOD:

“13.4”

7 Min. AMRAP

3-6-9-12-15-18-Etc.

Clean & Jerk (135/95) (115/75) (95/65) (75/55)

T2B

*This is an ascending ladder. Sub sit ups for T2B accordingly.

POST WOD:

Hip and Shoulder Mobility

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