Did you sign up for the CrossFit Games Open? There is a scaled division this year so EVERYONE can participate!
More info and Register here: 2015 CrossFit Games
WARM UP
Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Intensity
BUY IN
WOD-prep
WOD
6 minute AMRAP
3 Thrusters 115/75
6 TTB
rest 3 minutes
4 minute AMRAP
3 Thrusters 115/75
6 TTB
rest 2 minutes
2 minute AMRAP
3 Thrusters 115/75
6 TTB
**Increase your pace/intensity as the AMRAPs get shorter**
3 Thrusters 115/75
6 TTB
rest 3 minutes
4 minute AMRAP
3 Thrusters 115/75
6 TTB
rest 2 minutes
2 minute AMRAP
3 Thrusters 115/75
6 TTB
**Increase your pace/intensity as the AMRAPs get shorter**
This is not a typo, you need to learn how much you can push yourself. Use your score in the 6min AMRAP to set a goal for the 4min and so on...
CASH OUT
Tempo kipping Ring Dips
pause 2 seconds at the bottom
Every 90 seconds for 3 rounds +1 dip more than last week
MOBILITY
Everything
pause 2 seconds at the bottom
Every 90 seconds for 3 rounds +1 dip more than last week
MOBILITY
Everything
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