Feb 15, 2017

Thursday 2017.02.16



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 10-15 PVC overhead squats
- 5-10 pull-ups
Then
- 5-7 mins individual focus as needed


WOD: Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes: Each 3-minute section begins from the standing position with the barbell on the floor
and the athlete standing tall. Using a ball, box or other object to check for proper depth
is not allowed. Every rep counts in this workout. You will enter your score as the total
number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus: This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to- bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to- bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to- bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete. For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).


Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


3 comments:

AARON DEVAN said...

123 reps

monroe said...

131, 13 pull ups shy of making the 9:00 cutoff. 65lbs, chin over bar

AARON DEVAN said...

Nice work Mark.