Today is a very special day. First, it is the second 2015 Reebok CrossFit Games Open Announcement for this year’s Open Season. Last week was a nasty triplet that tested our hips and grip strength. Then, as if that wasn’t enough, we had to find our 1 rep Clean and Jerk. Amazingly, we saw a lot of clean and jerk PR’s even though we just programmed that same movements on Monday of last week. For those who have never competed before, that is the magic of competition and how it can push us harder than we can imagine. We, of course, will be programming the Open WOD for tomorrow. Every class will perform that Open workout as the workout of the day. It does not matter if you are registered to record your score on the Games Site or not. If you attend class tomorrow, you will have the pleasure of doing the Open workout in the class setting with a judge.
If you are performing the Open workout tomorrow and are recording your performance on the Games website, you may consider taking it easy today.
Today is also the birthday of someone very influential at Industrial Athletics. While I am not going out of my way to ask for “Happy Birthday” all day long, I do want you all to know why every class (after warmup) will start with 32 bar facing burpees (my favorite). If you want the true feeling of birthday burpees, do them in unison. Otherwise, just appreciate them for their glory.
For the second strength movement of the month, today will also feature Hang Squat Snatches.
CrossFit Alloy WOD for 3/5/2015:
Coach Matt’s Birthday Burpees:
32 Bar Facing Burpees
Note: If you really want to get into the spirit, wear a weight vest or hold a pair of dumbbells
Strength:
Hang Squat Snatches:
8, 8, 8, 8
MetCon:
For Time:
2 Rounds of:
30 Toes to Bar
30 Double Unders
then . . .
2 Rounds of:
20 Pullups
20 Burpees
Post Weight and Time to Comments
10:00am – Road Warrior Boot Camp with Vanessa Matthews
Scaling:
Platinum: As written above.
Steel:
For Time:
2 Rounds of:
20 Toes to Bar
20 Double Unders
then . . .
2 Rounds of:
15 Pullups
15 Burpees
Brass:
For Time:
2 Rounds of:
20 Hanging Leg Lifts
20 Double Unders (attempt count) or 60 Single Unders
then . . .
2 Rounds of:
15 Pullups (may be banded)
15 Burpees
Bronze:
For Time:
2 Rounds of:
20 Lying Leg Lifts
60 Single Unders
then . . .
2 Rounds of:
15 Ring Rows
15 Burpees
Hang squat snatch: 65 lbs. for 8 reps (Did 4 reps at 75 lbs.)
Steel: 9:54