Pause Front Squats
2 Rounds for max reps
10 m Sprints in 3 min
V sit-ups in 2 min
Muscle-ups in 1 min
No rest between exercises, 1 min rest between rounds.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Deadlift (1.5x BW)
Bench press (BW)
Squat clean (.75x BW)
This is a 2 person team WOD. Weight is determined by calculating the average weight of the team. Partner 1 starts by completing all 10 deadlifts and then partner 2 completes all 10 bench press. Partner 1 then does 10 squat cleans with partner 2 moving on to the round of 9. Continue to alternate through the reps/movements.
Post loads, reps and times to comments.
Prepping For The Open
It seems like just a few weeks ago we were basking in the sunshine cheering on our favorite CrossFit Games athletes in Carson, CA. Well, it’s time to forget the past and focus on the here and now. The qualification for the 2013 Reebok CrossFit Games will begin in just under 8 weeks, March 6th to be exact. Kitsap CrossFit had quite a showing last year with 2 individuals qualifying for regionals, plus our team. We are hoping for an even bigger year in 2013, especially with the addition of the 40-44 year old Masters category. There is a legitimate chance we could be cheering on KCF athletes in Carson this year.
So, what can you do to help? Jump into the fray. Nothing pushes folks like competition and being surrounded by others who are “enjoying the suck”. Everybody can participate in the Open and we feel that everybody should (no, it’s not mandatory). People often don’t want to sign up because they are afraid they might hurt the team’s chances. Nothing could be further from the truth. You can ONLY help the team you CAN NOT hurt the team. The best scores from the team are used to calculate our score and that’s it. So, if a workout comes up that is in your wheelhouse, then there is a good chance you could help us out.
Traditionally the Open workouts are not necessarily heavy. They are usually a test of stamina and the ability to take yourself to that very dark, dark place. You don’t have to have the biggest snatch or pull the biggest deadlift in the box to compete in the Open. The weights are usually light to moderate and it’s about your ability to move that weight with very little, if any rest that will improve your score and therefore the team’s score.
So, my recommendation, to prepare for the Open is to choose weights wisely when approaching metcon workouts. Your goal on most workouts should be to choose weights that you can move continuously. You will gain more in stamina by lowering the weight and moving through the workout quickly and unbroken than choosing the Rx weight and having to break up the sets significantly. The weight you choose should be one that you are able to do unbroken, but really wish you didn’t have to. There is a fine line between too light and too heavy and it takes some time and frankly some mistakes to find out where that line is.
The time to go heavy is on strength days. There is no scaling there, it’s just you against the barbell and you have to have the will and dogged determination to win that fight every time.
We will be programming several workouts from the last 2 seasons of the Open. This will give you a feel of what those workouts are like and also let you know where your weaknesses are. Then, you can go to the CrossFit Games archives and see how your score compares to how the rest of the world did when they were released.
The Open is a blast. The energy in the box is amazingly high and I am always blown away by the effort people put out. As much as I know it is going to hurt, I can’t wait for the start of the 2013 Reebok CrossFit Games season.