Final Opens WOD!!!!!!!

Well, we all new the two movements were coming, we just didn’t know how they’d be dressed up!  Another first for the CrossFit Opens… Instead of the work being the variable, and the time fixed, the WORK is now fixed and the WOD is for TIME!

 

Workout 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

 

 

Doors open at 0800, first heat will start at 0900 sharp!  Heat times will be every 25 min.  Some people will be done in half that, some will be done in twice that.  It’s all good!  Pace yourself from the beginning and just keep moving!  Because this WOD is for time and not for reps, every judge will need some kind of timing device.  Whether it be a stop watch, your phone, iPad, etc… We will start the heat with our regular clocks, but due to the fact that some people may take longer, in order to keep the energy up and consistent heat times for athletes to sufficiently warm-up, the main clocks will be reset every 25 minutes.

 

Get thoroughly warmed up.  Loosen up your shoulders, triceps, hips, calves, ankles.  Work on your some thrusters as part of your warm up, load up! Do some burpees and some double unders to get your body responding to jumping and being springy!  Pace it out early, it’s okay to rest on the early sets of thrusters and when the bar is overhead, take a half second pause and breath!  Don’t stop on the burpees, you can move slow, and I’d highly recommend to move slow, but just don’t stop!

 

This is the last Opens WOD of 2014, hit it hard and enjoy the ride!

This entry was posted in WOD.

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