Friday 3-7-14

 In WODs

Open WOD 14.2 is officially released and it is definitely and interesting one.  I have split the programming into two for those doing the WOD tomorrow vs. the ones completing it Saturday.

Warm Up

2 Rounds of CrossFit Warm Up at a quick pace

10 min. of Overhead Squat Mobility – http://youtu.be/HgEgIGE2ZI8

Skills

Movement Standards – OHS and C2B

WOD

Weights and scaling are as follows:

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

For those doing the WOD Saturday we want to use Friday as a way to answer a few questions that will help us game the WOD on Saturday.  1) How many OHS do we have the ability to complete unbroken? 2) How many C2B pull ups can we string together? 3) What will happen to our movements as we increase the work:rest ratio?  Based on these answers we can figure out what the right strategy is for you.

A. Max Unbroken OHS
B. Max Unbroken C2B Pull Ups
C.
30 sec. OHS
30 sec C2B
1 min. Rest
30 sec. OHS
30 sec. C2B
45 sec. rest
30 sec. OHS
30 sec. C2B
30 sec. rest
30 sec. OHS
30 sec. C2B

For those doing the WOD Friday

FOR THOSE ATHLETES THAT CAN’T MAKE IT PAST THE FIRST ROUND RX – YOUR SCORE FOR THE OPEN WILL ONLY BE THOSE REPS YOU GOT THROUGH RX BUT THEN SCALE AND CONTINUE ON WITH THE WOD SO YOU CAN GET A GOOD WORKOUT IN!!!

Example: I got through 10 OHS but couldn’t get a C2B pull up.  My score is 10 when I record it for the open, but starting minute 3, I did 12 OHS and scaled the pull ups as needed so I could keep going.  When I can’t complete two rounds I’ll stop and my score for the open is still 10 but I got in a hell of a workout!

Open WOD 14.2
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

Masters scaling is a little different so please look above.

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Travel WOD

9 min. AMRAP

10 OHS (use any object above head)

5 Handstand Push Ups

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