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Min 1: 15/10 Cal Row
Min 2: 10 Handstand Pushup
Min 3: 40 Double Unders
Min 4: 4 Muscle Ups
Min 1: 10/8 Cal Row
Min 2: 10 Pike Pushup
Min 3: 40 Fast Feet Jumps
Min 4: 4 Box Muscle Ups
The first day of the month, and it’s also the start of the CrossFit Games season! It kicks off at the grassroots level with The Open, our most favourite time, since the whole community gets to be involved.
How the Workout works: for the first minute, you Row 15/10 Cal and rest the remainder of that minute, then for minute 2 you perform 10 Handstand Pushups and rest for the remainder of the minute and so on. There is no rest between movements or rounds.
Score Total Reps. So, if you do the Workout as Rxd, your score would be 69/64 reps per round, making your total 345/320.
The goal is to pick a rep scheme and movement modification that is challenging across the five rounds. The last round should feel really hard to get through within the time limit. You should be aiming to have at least 10-15sec remaining at the end of each minute to recover for the next movement.
NOTE: Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/16/2017 and try to go heavier.
100 Lunges (BW/.75BW)
NOTE: Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.