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!
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