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March 7, 2015

6
Mar

March 7, 2015

Game Day 15.2

We’ve got a couplet of overhead squats and pull-ups to do today. The more proficient you are at them, the longer the workout will be for you. Every rep counts!

Make sure to review the standards video below and be familiar with the movements and rep scheme for your division. We will brief the workout at the top of the hour/class. Be warmed up and mobilized, paying extra attention to shoulders, lats, thoracic spine, hips and ankles. PROTECT YOUR HANDS!

Non-registered athletes: Rob will be your point-of-contact and can help you with movement efficiency, scaling, etc.

Good luck!

HAPPY BIRTHDAY LAUREN & MARCO (Sunday)!!!

 Workout of the Day

CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

RX’D – includes Masters Men and Women up to 54 years old
MEN
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
65-lb. overhead squats
Chest-to-bar pull-ups

SCALED – Starting in 2015
MEN
65-lb. overhead squats
Chest-to-bar pull-ups
WOMEN
45-lb. overhead squats
Chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

MASTERS – includes Masters Men and Women 55+
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups

SCALED MASTERS – Starting in 2015
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

TEENS – includes Teen Boys and Girls 14-17
MEN
65-lb. overhead squats
Chin-over-bar pull-ups
WOMEN
45-lb. overhead squats
Chin-over-bar pull-ups

SCALED TEENS
MEN
45-lb. overhead squats
Jumping chest-to-bar pull-ups
WOMEN
35-lb. overhead squats
Jumping chest-to-bar pull-ups
**Start with rounds of 6, then 8, then 10, instead of 10, 12, 14**

Post your scores to the Whiteboard.

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