WOD – Saturday 27 February 2016

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Good luck today to everyone competing in the CrossFit Games Open and also to those who are not registered but are having a crack.    By now most of you know what the workout is (see below).  Because of the duration of the workout and the movements involved, it is a bit of a logistical nightmare to get a lot of people through the WOD in the session time allocated (7 to 9am).  Therefore we ask for a little understanding and cooperation today.  

We want everyone to get in there and have a go, regardless of if you are registered or not.  In this instance though we request that any of you who are not actually registered, assist us by performing your lunges in the one spot (not walking).  You will do 8 lunges in the one spot (that is for RX and scaled).  If you are registered, then you will perform your lunges between the marked lines as will be indicated to you by the coaches. Sorry if this upsets anyone but it really is the only way we will be able to get everyone through. 

Apart from that alteration, everything else will be the same.  Everyone will be allocated a judge to keep score and also encourage you and motivate you to do your best.  They will also let you know if you are not moving to the standard required by your version of the workout.  e.g. you do not get your chin over the bar for the pull-ups or you do not get your chest to the ground in the burpees.  If you get “No-repped”, do not get upset.  Just listen to your judge, redo the rep and keep moving. 

So get yourself into the box today and have a crack.  Support your buddies and throw yourself into the mix by judging your mates.  It is a great experience.  You know what it is like when someone is there cheering you on – you push a bit more, sometimes much more than you thought you could.  Go hard, but most importantly, have fun.

 

WORKOUT OF THE DAY

CrossFit Games Open WOD 16.1

20-min. AMRAP:
25-ft. overhead lunge (7.6m)
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups
M 95 lb. (43kg) W 65 lb. (30kg)

 

Scaled 16.1

20-min. AMRAP:
25-ft. front rack lunge (7.6m)
8 burpees
25-ft. overhead lunge
8 jumping pull-ups
M 45 lb. (20kg) W 35 lb. (15kg)

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About AB

Crossfit Coach

Posted on February 27, 2016, in WOD and tagged , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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