WOD 03/04/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A- WU- 1 Minute Max Reps Double Unders +
3 Minutes To WU Clean To 135/95 +
3 Rds @ same pace you intend to use for the WOD- 3 T2B/10 Double Unders/1 Clean @ 135/85
B- Reebok CrossFit Open Sectionals WOD 16.2=
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Attention all athletes especially those registered for the open. Today and Tomorrow we are going to do 16.2. Make sure you watch the video (http://games.crossfit.com/workouts/the-open#tabs-2) of the work out description before you come in. Also for more details read
(http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/2016_OPEN_WEEK2_13-skdnh723dsb6sgh.pdf) for scaled and masters options.
Be on time come in prepared and good luck.
Any advice on this?
Don’t know if you have already seen this but Nicole Caroll put out a tips video yesterday.
https://youtu.be/dIBUQP0eZ3g
Here is another one that I found, these guys are pretty smart.
https://www.youtube.com/watch?v=QixzzrWKSQs
Here are some warm up and movement prep ideas ( I would definitely abbreviate these, say 2-3 rounds).
https://www.youtube.com/watch?v=E-McPmYgWk0
So I re-watched last night’s match up and checked round times because I’m crazy like that…
For reference, it took Dan about 3:20 and Bjorn 3:30 to get through the 185 round (round 2). And in Round 3 only Dan stayed under 4:00 (Dan = 3:58 – Bjorn = 4:32).
My goal, as I assume will be the case for others, is to get into that 3rd round. For me, the above means I’m going to think about pushing a little harder in that first round, to have enough time to finish the second.
Food for thought…