Thursday, 3/22/12

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.

Warren, in the bottom of a clean looking very like a front squat OR a the bottom of the thruster. Ideally, to make the transition overhead as smooth as possible, you'd want to develop the flexibility to grip the bar all the way around with your fingers, while still maintaining a good angle at the elbows (parallel to the floor is best). If you don't have that yet, it's ok! But working toward it will dramatically change your work capacity and, by extension, your chance at being injured less.

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.
METABOLIC CONDITIONING:

*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.*

For the full breakdown of Workout 12.5 go here.

View more videos for help on the Workout here.

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!

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