CrossFit WOD, January 28, 2019


Wide Open

Inspiration
Taller Women Live Longer…as long as they exercise.
https://www.thejakartapost.com/life/2019/01/27/taller-women-live-longer-study-suggests.html

Warm-up
Warm-up
I. Heartrate:
2 Rounds
12/10 Calories
10 Single Leg DL each leg
30 second Plank
10 Russian Kettlebell Swings

II. Specific:
get into groups and warmup DL. focus on setup, and your torso angle as you stand.

Weightlifting
Deadlift (12 minutes to build to heavy set of 3)
does not need to be maximal. spend this time focusing on your torso angle not changing as you pull the bar from the ground.

Metcon
Metcon (Time)
For time:
21-15-9
Deadlifts
Bar Over Burpees

Scaling: lighten the deadlift so you can complete a large portion of the set and still burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.
Metcon (Time)
For time:
21-18-15-12
Deadlifts
Bar Over Burpees
Men: 165 lb.
Women: 115 lb

Scaling: lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.
Metcon (Time)
For time:
21-18-15-12
Deadlifts
Bar Over Burpees
Men: 225 lb.
Women: 155 lb.

Scaling: lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.

Optional Accessory Work
Open Prep: Pull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*choose your level. rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂
This year our team captains are none other than: Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

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