pic courtesy of CrossFit HQ
The road the the 2014 CrossFit Games starts in just 8 weeks! Registration for the 2014 CrossFit Open opens January 15th. the first WOD will be released on Thursday, February 27th, and the fifth and final WOD will be released Thursday, March 27th.
I would like to see as many of our athletes register as possible. You might as well do it. The Open WODs will be the scheduled WOD every Friday during that time period, so why not see how you rank up against the rest of the CrossFit world, AND have some fun?
To learn more, click on the above picture for more info and the schedule for Regional events.
And this announcement fits perfectly with today’s WOD and we take a trip back to the 2013 CrossFit Open….
WOD:
Workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Post Rounds/Reps to Comments/LogWOD
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
Video courtesy of CrossFit HQ
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Below pics courtesy of CrossFit HQ
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
X-tra Work:
Romanian Deadlift – 4×12
Increase weight each set
Homework (Done outside of class time on your own):
CrossFit Team Offutt Tactical Fitness 