The CrossFit Games Open
This is week two of the CrossFit Games Open which is an online competition that over 100,000 CrossFitters world wide registered for. This is the first leg for those wanting to compete in the CrossFit Games this Summer at the Home Depot Center. The top 48 male and 48 Female athletes from Southern California will compete at a regional competition in which only the top three of those for each gender will be invited to the CrossFit Games. There are over 4,000 male athletes in Southern California alone. So, today we are going to have all of you participate in the same workout. Today is a complete acceptable day to do Level 4 where you would normally not. This is simply because you can use this workout as a Test. Test are different than our normal scaling scheme to maximize your power output. If you can manage the weights then do level 4.
Workout Strategy
While the top CrossFit athletes are doing this nearly non stop us mere humans are going to need to pace this. For the shoulder to overhead everyone should be doing a push jerk. This is the strongest of the shoulder to overhead movements and will save your shoulder strength. For the deadlift focus on a good bottom position with knees bent weight rooted through the heels. As the bar passes the knees on the way up think about bringing your hips to the bar. The box jumps will actually be the determining factor on this workout because it requires the most oxygen or cardio component which will effect your efficiency on the other movements. Step ups are allowed on this workout so use them if you need. No reason to be standing looking at the box. The top scores so far for this workout are 12 rounds. When I set my personal goal for workouts I generally subtract about 25% from the the top scores. For me to get 9 rounds I will need to do one round every 66 seconds. I will stick as close to this a possible throughout the workout. Even if I’m a little faster the first couple rounds I will take a break and not start the round until the 66 second mark. Lets set some goals and stick with it.
| Workout of the Day | |
|---|---|
| Strength of the Day | Deadlift: 10 minutes to establish a 5 rep max |
| 10 Minute As Many Rounds as Possible:5 Shoulder to Overhead, 65/33#
10 Deadlift, 65/33# 15 Box Jump, 20/16 inch |
10 Minute As Many Rounds as Possible:
5 Shoulder to Overhead, 75/45# 10 Deadlift, 75/45# 15 Box Jump, 20/16 inch
|
| Level 3:
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 95/65# 10 Deadlift, 95/65# 15 Box Jump, 24/20 inch
|
Level 4: CrossFit Games Open WOD 13.2
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 115/75# 10 Deadlift, 115/75# 15 Box Jump, 24/20 inch
|
To Get More Awesome – 3 x 20 ab mat sit ups. One minute break between sets
