Hey guys, so here it is, the first of 5 Open workouts dealt by CrossFit Headquarters. We realize not everybody has registered or is interested in competing so we have 2 options for you.
Option A1: You are registered to compete, you are going Rx in order to post a score on the CF Games website. Some things to keep in mind. Each burpee must end with a 2 hand touch to a target that is 6″ above your max reach. You must have a counter that is either a coach, level 1 certified or registered to compete and is currently up to date with the rules and regulations on standards. Everyone registered can place a score. Those first 40 burpees, first round of snatches and 2nd round of burpees are there for our new CrossFitters to post a score no matter what. You have the option to keep going on the workout after you have maxed out on the RX option. Lower the weight and keep pushing for the full 17 minutes to get a great workout in. Just remember you can only post what you did as RX.
If you are shooting for a high score and know you are getting heavy with the snatches keep in mind our morning time slots cannot have any drops. We have to abide by the Cities rules of no drops from 8AM to 8PM. Try to schedule a time to come in to get it down outside of the morning class times.
Option A2: This wod is for you if you are not registered and are not posting a score. The format is as close as its going to get to the Open WOD. Have fun and give it your all! Stick with 1 weight throughout the entire workout.
Good Luck Everyone! Dont forget to post your scores so our coaches can validate. According to CrossFit HQ all scores must be posted by 5pm on Sunday, no exceptions!
A1.
CrossFit Games Open WOD 13.1
17 minute Amrap
40 Burpees
30 Power Snatches 75/45lbs
30 Burpees
30 Power Snatches 135/75lbs
20 Burpees
30 Power Snatches 165/100lbs
10 Burpees
*In time remaining finish with max reps Power Snatches at 210/120lbs
A2. Alternate version-
17 minute Amrap
40 Bar facing burpees
30 Power Snatches 95/65lbs
30 Bar facing burpees
30 Power Snatches 95/65lbs
20 Bar facing burpees
30 Power Snatches 95/65lbs
10 Bar facing burpees
*In time remaining finish with max reps Power Snatches at 95/65lbs
B. Take 20 minutes-
Back Squat: 10 Sets of 2 at 75% of your 1RM Back Squat
-Rest 45 seconds in between each round.
-Take 5-7 minutes to warmup to weight chosen.
C. Bonus Round- Optional
7 Rounds: Every minute on the minute
15 Hollow body rocks upper
15 Hollow body rocks lower
15 Hollow body rocks upper+lower
-Use the remaining time in each minute to rest.
*Scale down to 10 reps every minute for Beg/Int.
