For everyone in the CFD Cup, please pair up and decide who’s going Heat 1 versus Heat 2. Heat 1 will go at 20 after… Heat 2 10 minutes after all of Heat 1 as finished. If you’re not in the Cup, you can decide to go in either heat.
MOB: Spidermans and deep dislocates
Range of Motion Link: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_2_alt-23hHe23DSjn98snvV32c.pdf
Very important: HIP CREASE BELOW KNEE on the OHS. Not kidding. Close doesn’t count tomorrow. Those of you that have been working on your mobility hard should get rewarded on this one. Chest must touch bar on C2B. Refs need to use a box to get at the bar level to see the touch.
WoD: For Total Reps. Any time remaining in the 3 minutes will be spent resting. NOT doing future work. If you do not finish the work in the 3 minutes, your WoD is done…
We will be setting our clock as 3 minute sessions (6 cycles of 3:00 of work, 0 rest). So, you’ll have a natural count down to 0 and a beep to signal the start of each round.
First 3 minutes (1 will be in Blue on the timer): 2 Rounds of:
10 OHS (96/65) CFD Scaled (65/45) c) < Scaled
10 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
Second 3 minutes (2 will be in Blue on the timer): : 2 Rounds of:
12 OHS (96/65) CFD Scaled (65/45) c) < Scaled
12 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
Third 3 minutes (3 will be in Blue on the timer): : 2 Rounds of:
14 OHS (96/65) CFD Scaled (65/45) c) < Scaled
14 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
Fourth 3 minutes (4 will be in Blue on the timer): : 2 Rounds of:
16 OHS (96/65) CFD Scaled (65/45) c) < Scaled
16 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
Fifth 3 minutes (5 will be in Blue on the timer): : 2 Rounds of:
18 OHS (96/65) CFD Scaled (65/45) c) < Scaled
18 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
Sixth 3 minutes (6 will be in Blue on the timer): : 2 Rounds of:
20 OHS (96/65) CFD Scaled (65/45) c) < Scaled
20 C2B CFD Scale) Pull-up – chin must break the plane of the bar and no bands c) ring rows or pull-ups with bands
And so forth adding 2 reps to each movement per round.
MOB: Roll Quads and Lats / Lax Shoulders
Coach's Tip: Go out hard if you've trained your body to get back to your resting hard rate from red lining it quickly. Break this up early and give yourself only 45 to 30 seconds rest if you need to pace the work out. Know yourself on this one and don't kid yourself.