CF Open WoD 14.2 for March 7th, 2014

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.

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