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FRIDAY CrossFit WOD 1.27.17

26
Jan

FRIDAY CrossFit WOD 1.27.17

CFV, the CrossFit Open begins Feb 23!!! This year we will be structuring the Open a little differently. Below is the schedule for the five weeks of the Open (Feb 23. – March 27).

Thursday: Class times will move to 4:00 p.m., 5:00 p.m., and 6:00 p.m., with a watch party at 7 p.m. for Open WOD announcements.

Friday: All classes will be the Open WODs. NO judging will occur.

Saturday: We will run heats from 9 – 11 a.m. for JUDGING. So, there will be no partner WODs on these Saturdays. If you still want to workout, you are more than welcome to come and jump in on any one of the heats or just open gym from 9 – 11 a.m. Do your best effort to make this the time you do the WOD and be judged.

Sunday: Watch the CFV private group for make up times that someone will be up at the gym to judge. If you cannot make any of these times, contact a judge individually to schedule a time. Just remember, these judges are volunteering their time as well, which is why you should do your best to make the Saturday judging heats.

Scores are due before 7 p.m. the following Monday.

WE NEED JUDGES!!! We would love to have anyone who is willing to volunteer their time to judge. You can participate in the Open and also be a judge. However, you MUST pass the CrossFit judges course in order to be an official judge. (Link below) As a token of our appreciation you will get an awesome gift (TBD) from us and we will have a judge’s appreciation outing at the end of the Open.

Lastly, we are going to have a party on the last Saturday of the Open…….This is to celebrate everyone’s hard work during the Open and to have a little fun. EVERYONE is invited.

Get registered for the Open, come in on Saturdays and let’s get down. If you are hesitant about doing the Open because you “don’t RX workouts” there is a Scaled Division. The Open is for everyone, just like CrossFit. You all work so hard in the box now it’s time to do the Open!

Links:
Open Registration
Judges Course

PULL UP PRO
W4D5

15 Struggle Ups
Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count (10 second lower).

WARM UP
Clean & Jerk Progression

STRENGTH
Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
80%/3+1 x 2
*3 Squat Cleans + 1 Jerk

WOD
4 Rounds
4 Min AMRAP
30/20 Cal Row
20/15 Cal Bike
AMRAP 10M Shuttle Sprint with time remaining.
*2 Min Rest between Rounds
**Score is total shuttle sprints

L2
25/15 Cal Row
15/10 Cal Bike

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