Friday, April 8, 2011

CrossFit Games Open 11.2

Outside again!  The joy! The sweat!  The pain!

Warmup (10’)
Skill (10’)
CFE drills:
  • Wall drill, run 10m
  • Relax foot while partner pushes calf down, run 100m.
Candlestick drill:
  • Strong setup hollow, arms overhead
  • Squat down, roll back to shoulders
  • arms  behind ears on ground
  • return to standing
Strength (10’)
Complete as many rounds and reps as possible in 15 minutes of
  • 155 pound Deadlift, 9 reps
  • 12 Hand-release Push-ups
  • 15 Box jumps, 24" box
Stretching (5’)
  1. high band on wrist, palm up, stand sideways, turn head away.
  2. low band on wrist, palm up, face away in rack position, elbow in.
  3. mid band on wrist, palm up, across body, turn head away.
  4. low band on wrist, palm up, stand sideways, turn head away.


  1. 4 round + 28 (just 8 box jumps short on my fifth round). 100# dead-lifts & 16" box jumps. I loved this workout. I like all three moves and it was AWESOME to workout outside again. The dead-lifts felt pretty easy, and I surprised myself with fairly good form on the push-ups for the first 4 rounds...wooohooo!

    Charles, make sure you rock this one today!!!!

  2. Did this at Spartan on 3/31. 6 rounds + 17 reps; 100 lb DL, 20" box. Nice WOD. Hardest part was keeping a straight plank on the pushups! Slowed me down just a bit.

  3. CW: 4 rounds + 17 reps. 100# DL, 20" box. Interesting WOD. I imagine for an elite athlete, all the moves would get them breathing hard. for me, DL require form under load; Pushups were limited by strength. Box jumps were what got the heart pumping. The other two moves seemed more like recovery. I should work on speeding up the weightlifting moves (not at the expense of form, though.)

    Fun. I'm looking forward to C&J on Wednesday!


How'dja do? Waddya think?