Group: Warm-up Lifts First Heat goes at 15 minutes after class start. 5 minutes between heats, please. Please pair up with a partner (different intramural teams, if possible) and decide who’s going Heat 1 vs Heats 2, 3, 4, etc…
Please be aquainted with the movement standards below before coming into the box.
Movement Standards: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF-sdlfkj786sfheb34XDw3DW_14_1.pdf (page 1)
WoD: For Total Reps in 10 Minutes
30 Double Unders CFD Cup) 90 Singles c) 30 Singles These are hard to count. Please stay focused, judges.
15 Snatches (any way) 75/55 CFD Cup) 55/35 (If using non bumper plates (2.5lb or 5lb plates), bar must start and touch parallettes for EVERY rep. Allowing press out if the press out starts from an “over the head” position (not from your forehead, for example)
Score = Total Reps (Judges please use scoresheets and get athlete to sign off on score)
MOB: Roll Posterior Chain / Lax Shoulders / Mash Achilles
Coach’s Tip: 10 minutes is a long time for this bad boy. Think about breaking up sets of both snatches and/or ropes early so you don’t burn out too quickly. Trying to maintain an equal pace throughout the 10 minutes, maybe 90/105 seconds per round?
Caution: Be cognizant of your back late. I saw those elite guys bending 90 degrees over at the hip near the end. You and I will be sore, if not hurt from pulling like that. Keep your chest high for the reps you get and you’ll be better off for it.