The Open Test was developed by Ben Burgeron of CF New England. It is obviously not meant to be done more than once, even though it is an AMRAP. If you finish all 10 muscle ups that is a total of 300 reps. Most elite athletes can easily get back to the wall balls (300+ reps), but a goal for most CFH athletes should be to get to the cleans (about 240 reps). If you can clean way more than you can snatch you can change the weight or scale down. This is all we have on tap for today so you will have plenty of time to get warm, set up your station and practice all the movements!
-Things to keep in mind-
#1. If you need help scaling ask a coach. Everything from lowering the amount of reps to changing a movement to fit your needs is acceptable. It is about getting better everyday, not hitting every workout RX’d.
#2. Go into the workout warm and ready to work. You should not be thinking…ahh 50 wall balls and 50 doubles will be my warm up.
#3. Do your best to keep moving. It is ok to slow things down a little or take short breaks, but hitting 50 unbroken wall balls then standing there for 2 minutes with your hands on your knees is not the best way to start this one.
Lets get after it!
**Re-test from November 9th.**
WOD
“Open Test”
AMRAP in 20 minutes:
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar
30 Bar Facing Burpees
20 Power Cleans
20 Jerks
10 Snatches
10 Muscle ups
Fitness: 95/65 (sub sit ups for t2b, and regular pull ups for chest to bar, and Burpees for Muscle ups)
RX and RX+: (145/100) As written above
