Friday 20140328 Open Class

Posted: March 27, 2014 by ladygrape01 in Uncategorized
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Even the fittest in the world cheer each other on until the last person is done. That is what this community is all about. The WOD isn’t over until we are ALL done. CAN! Picture from Games.CrossFit.com
As a reminder; we will be doing 14.5 Friday at 0600 and Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600. 

WOD: 14.5

Pictures and video courtesy of Games.Crossfit.com

 

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

.

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

.

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

.

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

.

Notes: This workout 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 second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

 

2014 Games Open standards

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

2014 Games Open standards

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

2014 Games Open standards

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.

2014 Games Open standards

You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.

2014 Games Open standards

The next rep will then begin on the opposite side facing the barbell.

Post Time to comments/ LogWOD

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Xtra- Work:

None

Cheer on anyone still doing 14.5!

.

Homework (done on your own outside of class):

Banded heel cord work

Watch from 1:43- 3:18. Video courtesy of 77 Fitness and Performance.

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