Friday 20140307 Open Workout

Posted: March 6, 2014 by ladygrape01 in Uncategorized
For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this all 5 weeks of the Open.  NOTE:  This week’s Friday Night Lights session will not happen at TOTF.  CrossFit Artis is hosting the “Classics 3” from 6-9 pm.  Click here to check out their site.  If you signed up, we’ll see you there.  If you did not, come down and cheer on our folks and other CrossFit Athletes.

 

 

WOD:

CrossFit Open 14.2

video and pics courtesy of Games.CrossFit.com

 

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old

95-lb. overhead squats Chest-to-bar pull-ups

 

WOMEN – includes Masters Women up to 54 years old

65-lb. overhead squats Chest-to-bar pull-ups

 

MASTERS MEN – includes Masters Men 55+

65-lb. overhead squats Chin-over-bar pull-ups

 

MASTERS WOMEN – includes Masters Women 55+

45-lb. overhead squats Jumping chest-to-bar pull-ups

 

Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.

Movement Standards:

 

Overhead Squat

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

 

Chest To Bar Pull Ups

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone. For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

X-tra Work:

3×30 feet walking lunge with bar in front rack position

Increase weight each set

 

 

Homework (done on your own time outside of class):

Thoracic Rollout – 4 min

 

 

Overhead Distraction with Band – 2 min per side

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s