GP WOD:
AMRAP 9
6 Rope pulls to standing
10 KB Swings 53/36
20 Wallballs 20/14#
OP WOD:
AMRAP 9
2 Rope climbs
10 KB Swings 72/53#
20 Wallballs 20/14#
*Please wear long socks today to protect the shins.
15.4: PacWest Test Live Open Announcment
CrossFit X-Factor will host a re-match between Josh Bridges and Scott Panchik.
These men have traded fourth place at the Games over the last two years, with Bridges edging out Panchik (by just four points) in 2014. Bridges displayed his slight lead over Panchik at the announcement of 14.4 earlier in the year.
The re-match will let us see where these closely matched rivals stand this season.
Snatch 1 RM
Max of 3 attempts after warming up
OP WOD:
3 RFT
10 Step-up 24/20″
15 Pull-up
20 Dumbbell snatch 45/25#
OP WOD:
3 RFT
10 Box over 24/20″
15 C2B Pull ups
20 Dumbbell snatch 45/25#
We saw our share of First, second, third and so on muscle ups last weekend. Congrats to Jason, Dave A, Horton, James, Dan B. and Robert on their great performance with the muscle ups.
Back Squat
De-load week
5 @ 40%
5 @ 50%
5 @ 60%
GP WOD:
5 RFT
10 Thrusters 95/55#
10 Box Jumps 24/20″
OP WOD:
5 RFT
10 Thrusters 115/75#
15 Box Jumps 24/20″
Open Special Sauce:
EMOM for 7 min
10 Burpees to 6″ target
“CrossFit is a program that will best prepare trainees for ANY physical contingency — not only for the unknown, but for the unknowable.” – Greg Glassman, Founder of CrossFit
CrossFit Games Open Workout 15.3
Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
*Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
CrossFit Games Open Workout 15.3
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
*Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
There is nothing wrong with doing the Scaled version of the workout. It does not mean you are less than or not capable. The scaled division was added to the Open to allow everyone to participate at the appropriate level equal with their current fitness and skill level. The purpose of CrossFit is to foster a lifetime of fitness. Through goal setting and training we hope to help you to achieve that. If you are unable to do the Rx’d version this year, do the Scaled version at 100% and set the goal of doing the Open Rx’d next year. Then work on the skills and abilities to make that goal happen.
Please watch the movement standards video. We will review all movement standards in the morning.
Muscle up- the rep begins with the feet off the ground and the arms hanging at full extension. The rep is complete in a supported position with locked out arms above the rings.
Wall ball- The rep begins at the bottom of a full squat with the hip crease below the top of the knee and ends with the ball making contact above the 9′ or 10 ‘ target.
GP WOD:
21-15-9
Thrusters 95/53
Toes to bar
OP WOD:
21-15-9
Thrusters 115/75
Toes to bar
*each time you break up the reps do 5 burpees
Open Special Sauce:
3x 10 HSPU
(max strict then kip the rest)
CrossFit Games Open WOD 15.3 Live Announcement tonight at 8 pm.
CrossFit Chicago will host the competition between one of the most consistent women in the sport—four-time top-five Games finisher Julie Foucher and the second highest ranked rookie of the 2014 Games, seventh-place finisher Lauren Brooks.