FRIDAY 3.12.21

11
Mar

FRIDAY 3.12.21

Lowry CrossFit – CrossFit

The 2021 CrossFit Open is upon us. We’ll be running the open WOD every Friday till it’s completion. Friday evenings (3:00pm- 6:30pm) will be “Friday Night Lights”. Registration ($20) is encouraged but not required to do the workout. Cutoff date for registering will be Monday, 3/15 @ 5:00pm. For those who have registered, make sure you have a teammate judging you for rep count and movement standards. I will validate all scores. Looking forward to an exciting next few weeks of competition, camaraderie and challenging workouts!

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1: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Stimulus

– Conditioning Category: Threshold

– The main priority of this workout is going to be managing shoulder fatigue.

– Score: Time. Add 1 second for each rep not completed at the time cap.

Strategy

THE BIG TAKEAWAYS

1. Double Unders: Let’s focus on efficiency. Low jumps off the ground, quick wrists, relaxed shoulders, and hands down by the hips.

2. Wall Walks: Try to get up the wall and back down quickly in order to spend as little time under tension as possible. Let’s be sure to make every rep count. A single no rep in this workout will be costly.

Movement Prep

2 Rounds:

1 Wall Walk

10 Double Unders

1 Wall Walk

10 Double Unders

2: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here