PVCF to Compete in the 2015 CrossFit Open!
As we know so well, CrossFit is about the love and support of community as well as meticulous devotion to functional movement. What many may not know is that CrossFit is also a sport. This sport of fitness has exploded in the past few years to be a huge international event. The sport culminates in the CrossFit Games which takes place every summer. With so many athletes competing for a spot in the Games, CrossFit has designed an inclusive method for all who wish to participate.
The first phase of this method is the CrossFit Open Competition.
Anyone can sign up to compete in five workouts over five weeks and post their scores online.
*NEW THIS YEAR*: A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.
Now, remember that PVCF athletes have three modes:
The CrossFit Open is NOT a time to learn. Nor is it a time to practice the movements.
As your PVCF coaches, we are committed to your long-term health. With this goal in our hearts, we will not support dangerous movements for a spot on the leaderboard. The Open is not an exception to this mission.
To this end, should you have a humble relationship with your strengths and weaknesses, and are ready to perform our movements and lifts, then get ready!
The Open is also and lot of FUN!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts or AMRAP :20 L-sit knee extensions. (10 min)
2. Deadlift 1-1-1-1-1-1-1. Fifteen minutes to work your way up to the heaviest DL single you can manage today.
3. Super front rack mob 2 min/side (5 min)
4. Ten minutes deliberate practice of the seven positions of the clean and warm up for finisher.
5. "Power Elizabeth"
21-15-9 reps for time of power cleans 135/95lbs and ring dips. 6 min cut-off.
AMRAP :75 power cleans. If you get to 21 before time is up, move on to…
AMRAP :75 ring dips. If you get to 21 before time is up, move on to…
AMRAP :60 power cleans. If you get to 15 before time is up, move on to…
AMRAP :60 ring dips. If you get to 15 before time is up, move on to…
AMRAP :45 power clean. If you get to 9 before time is up, move on to…
AMRAP :45 ring dips. If you get to 9 before time is up, you’re done.
For load, use 60% of your heavy power clean. Err on the side of conservative. Record time to completion, or total cleans/total dips.
Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.