Tuesday, February 4, 2014

Not sure if you should do the CrossFit Open? Here is the very first workout of the Open from 2011.

Coaches: Spend a solid 25 minutes on the warm up for this one, with 15 minutes allocated to the snatch.  Advanced folks should simply warm up the snatch as usual and start earlier than the beginners. 

A. Workout 11.1 - If you are competing in the OPEN I suggest you scale as little as possible (as long as the snatch weight is not too heavy for you).  You should also have a partner count your reps for you.

INTERMEDIATE:
If you are NOT competing in the OPEN, or you are NOT Advanced, do the following:
reduce Double Under reps
reduce power snatch reps and/or weight. 

BEGINNER:
10 power snatches
either 60 sec of double under practice or 60 single unders
rest 60 sec.
5 sets


 Workout 11.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)