Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM 10 min – 5 Hang Power Clean (Start on 65% 1RM, climb as needed)
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Score = Max load achieved for 5 Reps
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then…
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2) Workout 12.5 (http://games.crossfit.com/workouts/the-open/2012)
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MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
* 45kg/30kg – metric loads
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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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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EXTRAS WOD
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Row/Run the following:
2 km
Rest 5 min
1 km
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Score = Times
LITE WOD
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1) EMOM 10 min – 5 Hang Power Clean (Start on 65% 1RM, climb as needed)
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Score = Max load achieved for 5 Reps
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then…
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2) Scaled Variant of Workout 12.5
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Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster (20kg/12kg), 3 reps
3 Ring Rows
Thruster (20kg/12kg), 6 reps
6 Ring Rows
Thruster (20kg/12kg), 9 reps
9 Ring Rows
Thruster (20kg/12kg), 12 reps
12 Ring Rows
Thruster (20kg/12kg), 15 reps
15 Ring Rows
etc..
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – looks like someone is excited for an EMOM.
