Warm up: side/front lunge holds, band shoulder mob; 2 x 15 squat jacks, 10 kb sumo dl, 5 ea kb cleans, 5 push ups, 5 chin ups
Skill Focus: Sumo Deadlift
1 x 8, 1 x 5, 1 x 3, 1 x 2 suggested warm ups
SDL 1. 1. 1
WOD:
EMOM for 12 min
2 power cleans @ 80-85% of 1 rm
3 burpees
max chin ups
Post sdl 1rm and number of chin ups completed for score
Let the Games Begin. . .
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Are you ready?
Registered Open Athletes & Supporters:
The 2013 Reebok CrossFit Games season is a worldwide, three part competition in search of the fittest man and woman on the planet. The "Road to the Games' is comprised of the CrossFit Open, Regionals, and then finally the world championships, the CrossFit Games. The season kicks off with the Open, the most inclusive competition in the world. The top 48 athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the worlds premeir test to find the Fittest on Earth.
The Open is a five-week competition that will determine which athletes and affiliate teams will continue on the compete at the regional level. Beginning tonight at 8 pm a workout will be released every Wednesday for each of the five weeks of the Open. A registered athlete has until the following Sunday at 8 pm (EST) to complete the workout and submit his or her score. An athlete may do the wod as many times as they want and get the best score possible. Within CrossFit Jaguar, an athlete's score must be validated by a judge (any of your coaches or intern coaches) before it can be submitted online. You will be able to check out the online leader boards to see where you rank globally, regionally or even within your own box.
The coaches aka judges at CF Jaguar will be as flexible as possible to coordinate schedules with the athletes. This Saturday, March 9th we will have Open hours from 10:30 to 12:30 and Sunday 11:00 to 1:00. Going forward Open hours available on Saturdays will be announced and Sundays from 11 to 1 are a definite. Please contact one of our coaches or intern coaches to schedule your time. Limited hours will be available at non class times on Thursday and Friday.
As your coaches, we could not be more proud and privileged to call you our athletes. Our community rocks solid! Whether your goals are competitive or not we invite you to be a part of this awesome community event! Join CF Jaguar for the CrossFit Games Open and let the Games begin!
