3/30/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener

Then have your coach assign you the best choice below for you:

In Line Lunge/Lateral box step down(pistol mod)

Down Dog

Push Up

Ring Dip/HSPU

Pull up/Muscle Up

SKILL

Thruster - warm up to weight
Rowing efficiency - Getting in and out/damper setting

BUY IN

Take 10 min to find a Hang Clean + Push Jerk

Or

Extra hip flexor and quad mobility

Row 3 minutes
Min 1 : 60%
Min 2 : 80-85%
Min 3 : 70-75%

Warm up to thruster weight

WOD

4 rounds for QUALITY not time...that's right no clock needed

10 TTB

15 WB 20/14
12 Push Press 95/65

*without a time demand take the time to make every rep perfect 

Or

15.5

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

CASH OUT

3 x 30 sec Kipping Swings on rings

2 x 5 Banded him ext on rings

2 x 5 Banded MU transitions

https://youtu.be/I3NBoft165E

Or 

Recover

MOBILITY

Hips/shoulders