10 Individually Timed Max Efforts of:
100m Row
Rest as needed between intervals, post time of each row
Post WOD:
Mobility work
Results
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Okay peeps and coaches, here’s the skinny for WOD 12.1 of the Open that we will run tomorrow.
Complete as many reps as possible in 7 minutes of:
Burpees
You must hit your chest and thighs to deck and stand and jump to hit a target with both hands that is 6″ minimum above your full standing reach. If you miss then you just jump and re-touch (you don’t have to go back to ground).
1. Each class you will pair up and go in a minimum of 2 waves.
2. If you are registered and competing in the Open then you will go first.
3. Judge is also responsible for counting and calling “no rep”.
4. Only two things to judge: chest not touching the floor and both hands not hitting target.
5. Push your fellow athlete!
Target standards:
1. You must be measured (measuring tape is on the box with the iPod and speakers) to a target at 6″ minimum above your outstretched hand overhead
2. Target options:
– You may use the cage (different height bars)
– You may adjust a set of rings and place a PVC across them (helps prevent sway)
– You may adjust a single ring to height
– You may use the adjustable pull-up bar on the cage (Kids bar)
– You may tape two pieces of tape hanging down from the pull-up cage to stop at min. 6″ above reach
– You may loop two pull-up bands to the cage and tie them in the middle to height
3. Both hands must hit the target.
Have fun and remember burpees suck! Buck Furpees!
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]