WOD Thu 3-28-13 (CFGames Open WOD #4)

WOD Wed 3-27-13
March 26, 2013
WOD Fri 3-29-13
March 28, 2013

WOD Thu 3-28-13 (CFGames Open WOD #4)

Tonight at 6:00PM will be our main competition run of the 4th CrossFit Games Open workout!  If you are not competing we will still do the same movements but will adapt as necessary for scaling and equipment.

We love our wallballs!

Warmup:
400M Row
Arm and shoulder DROM
Hip/Quad stretches
 
Open WOD Prep:
– Practice Cleans and talk strategy
 
Open WOD:

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

If you are not competing we will work with the same movements and scale the weight.

Cool down:

1) LAX Ball sub-scap – 10 passes each shoulder

2) LAX Ball – Quads – target any bound up areas – 10 flex/extend cycles

3) Shoulders (with partner) – mobility compression band internal rotation stretch

4) Figure-4 stretch – 2 x 30 sec each leg static hold