Tuesday, November 11, 2014

http://games.crossfit.com/workouts/the-open/2013

A1. Hang Power Cleans
Advanced: Work to a daily 1 RM in 15 minutes and then do 2 sets of doubles.  
Intermediate and Beginner: 3, 3, 3, 3, 3 Go up in weight with each set.

A2. AMRAP kipping muscle ups in 90 sec. Or, 5 attempts at a kipping muscle up (this is for those of you that have a solid false grip, support hold ring dips and false grip ring pull ups). x 4 sets; rest 90 sec.

Other options for A2:
 false grip hang for 20 sec x 1.1 x 4 sets
false grip kip x 8 swings x 1.1 x 4 sets

If you do not have a pull up or a ring dip, work on your toes to bar:
8 kips (work with a partner to give you a front and back target). x 1.1 x 4 sets (this is you if you have trouble with an efficient kip).

Or: Work on stringing your toes to bar together. I suggest 3-5 attempts for each set x 4 sets.


B. 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box