Workout of the Day, 3.7.13

At the top of each and every snatch today, you must look like this!  Feet underneath you, knees and hips extended, arms locked out with the bar clearly behind the ears.

DSC_1406

Heckman, judging Lux in the Open WOD 12.2 – suspiciously like Open WOD 13.1, but without all the burpees…

I’m sure you all had this reaction to 13.1 – don’t fret. The below is how we will get through it!

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as Needed, 5 minutes.  During this portion of time, we will also introduce the WOD and also get a run down of how you are all feeling about it.

SKILL WORK: We will warm up for the Snatch by teaching it from the top down.  We will also warm up in general by getting in some back squatting, snatching pressing, snatch balancing, muscle-snatching, etc.  This should take about 10 minutes tops.

STANDARDS: We will briefly review the most important standards for this particular WOD – please be familiar with them ahead of time especially if you are on the team.  We will also measure for the rings height – it must be 6 inches above your reach.

OPEN WOD 13.1:  Those who are on our competitive CrossFit team will get first dibs on the first heat.  Those who are not competing will be able to help judge.  And then go in the second heat.  The workout is as follows:

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

*Please note the burpees are followed by a touch 6 inches above your reach.

After the first heat is done, the second heat will begin shortly thereafter.  Those who competed will in turn now be judges.  We will also have extra judges on hand for any odd numbered classes.  The second heat will go, and this should take us right up to the end of the hour. 

We will provide athlete cards for you to fill out with your name, score, and judge, so that when you submit your scores online, we have a definitive written record for your scores so that we may verify them.  DO NOT FORGOT TO SUBMIT YOUR SCORE ONLINE. YOU are responsible for this and are the only one who can do it.  YOUR AFFILIATE (CFCC) is the only one who can verify them once they submitted.

What should I shoot for?

At the very least, every one of you can definitely shoot to get through the 40 burpees, 30 first snatches, and then do as many of the 30 burpees as you can.  If you continue on to the heavier snatches, have your plates nearby for sure, and maintain the best form you can even if it’s not a weight you’ve ever snatched before.

ALTERNATIVE WOD:  Every Thursday an alternative WOD will be provided for those of you who are not interested in taking part in the Open WOD.  As might be expected, this WOD will be very simple, and will often mimic the stimulus of the Open WOD without being so fatiguing or, for lack of a better way of saying it, risky.  The Alternative WOD today is a 5k row.  This will take many of you at least 20 minutes – but will mimic the long-range power output and lower back endurance required of 13.1.  If you would like to complete this WOD in place of the regular WOD, simply ask a Coach and we will set it up for you.

 

We have 93 people on our team for the Open!

But there is still time to join!  If you are interested, sign up here and make sure you claim CFCC as your team!

For a little inspiration to hit those big weights, here’s Jason Chen, snatching 77kg (169.4lbs). For those of you who are new, what you may not know about Jason, is that when started CrossFit about a year and a half ago, he could not stand up with a 135lb. clean. A lot can change in a year, and the Open is just ONE way that you can gauge how different you are, from year to year.

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