Crossfit Open Begins! Check out the opening events and the announcement of WOD 15.1!
games.crossfit.com at 8.00 p.m. EST
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: Should you overhead squat? Take the test! 3 positions of the overhead squat.
2. Five minutes deliberate practice of the 3 positions of the overhead squat, plus “five in the hole.”
3. Overhead squat 3-2-2-2-1-1-1-1. Seven sets to work up to the heaviest single you can handle today. Work out of the racks. If you don't have the flexibility to overhead squat, front squat.
3. "2014 Reebok CrossFit Games Open WOD 14.2"
Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
10 overhead squats
From 3:01-6:00, 2 rounds of:
12 overhead squats
From 6:01-9:00, 2 rounds of:
14 overhead squats
Etc., following same pattern until you fail to complete both rounds
Level III: OHS @ 95/65lbs, chest-to-bar pull-ups
L II: OHS @ 40% of your 1RM. If you don't have the flexibility to overhead squat, front squat.
L I: 3 rounds not for time of 2 x 5 front squats, 10 ring rows. Rest as necessary between sets.