CrossFit Open Workout 1
From the Games Website:
Complete as many reps as possible in 7 minutes of:
Video courtesy of CrossFit.com and Games.crossfit.com
Burpee At the bottom position, the Athlete’s chest and hips must touch the ground.
At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
For those wanting to record your WOD for submission for the Open…
Video Submission Standards
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the hips and chest are touching the ground at the bottom position and the hands can be see touching the target.
For more details and a link to a example of a valid video submission link, read this.
Also, the pdf has a score card with it. Do us, the coaches a favor and print one out if you can. If not, we will try to have extras.
If you want your workout recorded for submission, we ask you to please bring in something to record the WOD with. If you do not have anything to record with, the coaching staff will do its best to have extra recording equipment.
We plan on running at least two heats, as this will ensure EVERYONE has someone to count their reps.
Wait, wait,…yep,…it’s official,… I’m frickin’ excited!