GAMES WOD: 12pm today. Please come on time if you need extra time to warm-up. We’ll be sharing space with the noon class and may run over 1pm in order to run heats.
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Spiderman Stretch off the Box, 1 minute each side. Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Assisted Rack Stretch (band around the whole elbow), 1 minute each side.
DYNAMIC WARM-UP: 3 minutes of: Leg Swings, Hip Swings, Arm Swings, Jump Squats as needed.
*If you have already completed the workout and are training today – bring your head phones and complete, 6 x 100m Row Sprints for time. Record each of your times.*
Workout 12.5 (the last workout of the CrossFit Games Open 2012) – IF YOU’RE IN THE OPEN THIS YEAR: if you don’t have a judge, you can’t have your score count today… IF YOU’RE NOT IN THE OPEN THIS YEAR: but if you act like you have a judge – you’ll be more than ready to have one next year.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
IF YOU HAVEN’T SIGNED UP YET – I guarantee you we will DEFINITELY need all the help we can get – please sign up even if you can only come for a little bit!