saturday: opener day
|this is a no lift. only the feet can touch the ground!|
you have a meet next saturday or a very max day next saturday. the national championships and the arnold classic as well as the 2012 olympic trials are on 3 march!!
1. snatch: warm up as in a meet. go to openers.
2. cj: warm up as in a meet. go to openers.
3. fs: heavy single
Crossfit 12.1 open workout
Warm Up: Shooters choice.
W.O.D.: Complete as many reps as possible in 7 minutes of...
Strength: Work up to a 1 RM snatch, then back it down to 75% and compete 2 reps every 60 seconds for 10 rounds.
Durability: Stretch, myofascial release, ice bath, sweet potato fries.
*Note: I will be programming in the open workouts for Crossfitters that are interested in training for the games. The open workout will always come after a day of rest, and it is important to go into each workout with a plan/strategy. This first workout is a straight up "put out" session; therefore not much strategy is needed other than turn off your head, ignore the pain and realize that in 7 minutes you will still be alive and well (probably not standing vertical though). With that said, what I had my athletes do last year when the workouts were announced were complete the WOD at 60-70% to get a game plan, then hit it at 100% 1-2 days later. I'm not sure yet if I'll program a 70% effort for a games open WODs on this site, so if I do not, then it is up to you to do that on your own. If you guys/girls would like me to do that then let me know and I'll make it happen. Lastly, we do not want to be doing the open workouts at 100% 3-4 times in a week. That is a sure fire way to get burnt out and over trained. Be smart about it and go all out the first time.