You may want to tape your hands for this workout. Use the first 20 minutes of class to warm up your movements and choose a partner if you need to be judged (in the Open or the CFD Cup). Determine who of you will go in the 1st heat. 1st heat goes at 20 minutes after the beginning of class. Second heat goes at 40 minutes after the beginning of class. Your coach will go over the WoD and Range of Motion expectations at the BEGINNING of class. Get to class on time tomorrow!
WoD 15.1: Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars Scaled) High Knees (hip crease below knee at top to full extension at bottom) Beginner) Abmat Situps (armpits break the vertical crease of the hips at top, touch mat behind
10 deadlifts (115 / 75 lb.) Scaled (85/55) Beginner) 55/35
5 snatches (115 / 75 lb.) Scaled (85/55) Beginner) 55/35 (no press out for any division)
THEN DIRECTLY AFTER (No Time Break), 6 minutes to find 1RM Clean and Jerk. Have your extra weights ready. Only the athlete can change out weights on their bar.
Note: No re-dip on the jerk is required.
Score: 15.1 is total number of reps. 15.1a Top load lifted. Conversions for overall loads for intramurals will be the following:
Rx Men = load lifted
Rx Women = load lifted / 0.7
Scaled Men = load lifted / .85
Scaled Women = load lifted / 0.6
Beginner Men = load lifted / 0.7
Beginner Women = load lifted / .5
For example, a scaled Woman with a valid Clean and Jerk of 95lbs will get an adjusted total of 95/.6, or 158.3 lbs as their score. An Rx Woman cleaning and jerking 95lbs will get an adjusted total of 95/0.7, or 135lbs as their score.
For more range of motions questions go here: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_150225shyeDFdey76dDshq3.pdf
For video on the Range of Motion: http://games.crossfit.com/workouts/the-open
MOB: Roll Posterior Chain / Mash forearms