The 2013 CrossFit Games Open starts on Wednesday! We will “de-load” each Mon, Tues, and Wed before focusing on the competition workout each Thurs and Fri. Plan to take rest days as needed and peak each Fri or Sat.
[youtube=http://www.youtube.com/playlist?list=PLPPykOrhoVEBI8S2rYgttVu7lcjLs0O_p]
Skill Work
Rope Climb Wrap Technique
Strength
Perform 3 alternating sets of 8 reps each:
- Romanian Deadlift @ 30X1
- Close-Grip Bench Press @ 30X1
Use barbells, kettlebells, or dumbbells for weight.
WOD
For total time, including all rest intervals:
- Run 800 m, rest 3 mins
- Run 400 m, rest 2 mins
- Run 200 m, rest 1 min
- Run 100 m
If scaling, skip the 800 m run and start with 400 m.
RDL @89#
BP @55#
WOD- 12:48
RDL – 135#
BP – 105#
WOD – 11:24 (Thanks to Adam, for running slightly ahead of me the whole time and pushing me!)
more like you running slightly behind me not letting me slow down
RDL: 57, 79, 89
BP: 57, 62, 67
WOD: 12:02
RDL: 133
BP: 89
WOD: 12:06
21,000′ of vertical. Beautiful powder day. Hope you had fun running!
https://maps.google.com/maps/ms?msid=208406671846337730474.0004d71f15251267b9e74&msa=0
RDL: 115
Close-Grip BP: 135
WOD: 11:47
DL: 135
BP: 95
WOD: skipped it and just jumped some rope and did T2B.
RDL: 133#
CGBP: 135# first set, 155# last two sets
WOD: 11:24
RDL: 85
BP: 55
WOD: 11:39
RDL: 161
BP: 155
WOD: 11:22
1600m’s on a very cold track – 6:08
Rdl: 99
Bp: 65
WOD: 10:31
11:48 & did a few sets of front squats & push presses first just for fun… Happy to not have to deal with snow drifts and downed trees today