**If you signed up for the OPEN and pull ups are an issue here is our plan! If you are up for it, you will work for 3 minutes to get 10 OHS and as many pull ups as you can. If you do not get over 10 then strap on a band and complete a few rounds of banded pull ups. The open is about testing YOURSELF, but it is also about exposing yourself. If pull ups are a weakness that is ok! Now you know what to work on for next year. Either way we promise that you will get a good workout in!**
Everyone is WELCOME to come to 11 am, but there will be no formal class. 11 am is when all the athletes who signed up for the CrossFit open will throwdown!
Strength WOD
Take 15 minutes to Find a heavy 3 Rep OHS (bar comes from the ground)
WOD
CrossFit Open Workout 15.2 (modified)
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chin over bar
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chin over bar pull ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chin over bar pull ups
From 9:00-12:00
16 Overhead Squats
16 Chin over bar pull ups
Fitness (65/45) (banded pull ups)
RX (95/65)
Scaling options (jumping pull ups, banded pull ups) will be available for you to complete at-least 3-4 rounds of this workout.
**TAKE NOTE, this is the a scaled version of 15.2 if you want to do RX during the class please do CHEST to BAR PULL UPS and 95/65**
Throwback shot to Coach Matt last year on 14.2! Last year Matt got 139 Reps…no pressure, but I wonder how much faster he will be this year!?