THE CROSSFIT GAMES OPEN
When: February 26 – March 30, 2015
Where: Precision CrossFit
Info: This year we will placing less emphasis on the Open for the gym as a whole. However, we will be all in as coaches for those athletes who have trained the entire year for the CrossFit Games season and plan to have TEAM PRECISION represent So Cal in the California Regional. Our schedule will look as so for the Open:
THURSDAY: Normal Group Classes. However, we will have coaches and judges available for those that want to do the Open wods the evening they come out.
FRIDAY: Open workout will be the Workout Of the Day programmed. We will scale the workout as needed to everyone and will have judges available for those signed up for the Open.
SUNDAY: Endurance Club will still be available as normal. We will also have Open gym and judges available for those doing the Open.
IF YOU PLAN TO DO THE OPEN REGISTER HERE!! CROSSFIT GAMES REGISTRATION
WARM UP:
400 M. Run or Row
2 Rounds
10 Air Squat
10 Scorpions
10 Lunges w/ pass through
10 Push Ups
Then:
Shoulder Mobility
SKILL:
Muscle Up Work
Beg: 5 x 5 Ring Swings (Remain Hollow)
Int: 3 x 5 Ice Cream Makers
3 x 5 Muscle Up Band Transitions
Adv: 3 x 5 Weighted Muscle Ups (You choose the weight)
LIFT:
Clean & Jerk
2 + 1 @ 70%
2+ 1 @ 75%
2 + 1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2 + 1 @ 75%
*EX: 2 + 1 = 2 Cleans + 1 Clean & Jerk
WOD:
“14.4”
AMRAP 14
60 Calorie Row
50 T2B
40 Wall Ball 10″/9″ (20/14) (16/10) (14/6)
30 Cleans (135/95) (115/75) (95/65) (75/55)
20 Muscle Ups (Sub. Ring Dips)
POST WOD:
Shoulder Mobility
