1/22/14 Wednesday
REGISTER for the 2014 Reebok CrossFit OPEN!
Sign up ASAP and select Calibrated CrossFit as your home Affiliate!
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
These workouts will be done at Calibrated every Saturday b/w 10am and 1pm.
The WODS will be no different from any other training day except everyone will have a judge and a Heat they are assigned to. Immediately following there will be a cookout for everyone who participated. Despite your ranking this will be a great way to help our Calibrated Community grow while setting some awesome goals for your future in CrossFit!
If you choose not to sign up there will still be a 9am class every Saturday to get your workout in.
Performance
A. Deadlift, 5 sets, rest 2min b/w sets
10 reps @ 50% of 1-RM
10 reps @ 60%
10 reps @ 70%
8 reps @ 75%
6 reps @ 80%
B1. Banded Good Mornings @30×1; 10 reps x 3 sets, rest 45 seconds
B2. Ring Row @ 2111; 10 reps x 3 sets, rest 45 seconds
B3. Wtd GHD Back Extensions @ 2012; 10 reps x 3 sets, rest 45 seconds
***This is the final week of these progressions. You should now know by now the weights that will challenge you for these sets and reps.
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C. Three sets for times of:
10 Pull-Ups (C2B for advanced athletes)
10 Handstand Push-Ups (choose a strict press option if you can not perform these)
10 Kettlebell Swings (24/16 kg)
Competition
Wod will be posted at gym