Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 13.4 (http://games.crossfit.com/workouts/the-open)
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Complete as many reps as possible in 7 minutes following the rep scheme below:
61kg/43kg Clean and jerk, 3 reps
3 Toes-to-bar
61kg/43kg Clean and jerk, 6 reps
6 Toes-to-bar
61kg/43kg Clean and jerk, 9 reps
9 Toes-to-bar
61kg/43kg Clean and jerk, 12 reps
12 Toes-to-bar
61kg/43kg Clean and jerk, 15 reps
15 Toes-to-bar
61kg/43kg Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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Score = Total Reps
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Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard
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2) 3 RFT of:
5 Clean Pull (85% 1RM Clean)
400 m Run
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Score = Time
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*****Advanced Program:
3)
a)Take 5 min to work up to 70% of your 1 RM on 1 Snatch, 1 Snatch Balance.
b) OHS 2-2-2 (97% of 1 RM)
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*****Light Program
1) Workout 13.4 (http://games.crossfit.com/workouts/the-open)
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MEN – includes Masters Men/Women up to 54 years old
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Complete as many reps as possible in 7 minutes following the rep scheme below:
25kg/15kg Hang Power Clean and Push Press, 3 reps
3 Toes-to-bar
25kg/15kg Hang Power Clean and Push Press, 6 reps
6 Toes-to-bar
9,9
12,12 etc…
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This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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Score = Total Reps
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2) 3 RFT of:
5 Clean Deadlift (60% 1RM DL)
200 m Run
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Score = Time
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Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Jarrod trying a reverse sweat angel perhaps ??
