We are officially into September and that means we have started CrossFit Open Season Preparation. For those who are not familiar with the Open, every year, CrossFit holds a world-wide competition known as the CrossFit Open. It is “Open” to anyone and everyone. It’s main purpose is to act as the initial qualifier for the CrossFit Games. Those who rank really well in the Open move on to Regionals for a chance to go to the Games.
For everyone else, it is a chance to test your fitness and see how you stack up against people around the world. It lasts for 5 weeks. Every week, CrossFit releases another workout that we program on Friday. Every has a chance to do the workout and may register with the Games Website to submit his/her score online for comparison.
For us, it is an annual test to see if our programming Is preparing us for general physical preparedness the way CrossFit thinks it should be done. The programming over the next several months will be designed to increase our weight lifting and increase our work capacity over time domains of 6-15 minutes. However, that doesn’t mean you won’t see longer and short WODs. These will simply be the trends.
9:00am class for today is cancelled.
CrossFit Alloy WOD for 9/14/2016:
Olympic Lifting Accesory Work:
EMOM 10 Min:
2 Hang Power Cleans (80%)
1 Hang Squat Clean
MetCon:
AMRAP 10 Min:
10 Deadlifts (185/125)
15 Pushups
30 Double Unders
7:30 – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
10 Deadlifts (155/105)
15 Pushups
30 Double Unders
Brass:
AMRAP 10 Min:
10 Deadlifts (135-115/95-75)
10 Pushups (may use box)
20 Double Unders or 60 Single Unders
Bronze:
AMRAP 10 Min:
8 Deadlifts (95-75/65-55)
8 Pushups (may use box)
50 Single Unders