Open Week 2!


Kathryn with some attentive judging! Photo: Oscar Bravo


Team!


Well not what I was expecting for week 2, this is a repeat Open workout from 2017 that most people love to hate! This second week will challenge us in different ways and likely will feel very different to the localized muscular fatigue of those darn wall walks (although there's still a lot of shoulders and some jumping!).


For most of you, this will be about pacing for 20 minutes - so set your effort level for that duration or slightly shorter. Try to use your legs as much as possible in the snatches to save your shoulders for the burpees. Sets of 5 on the snatches might work well for smaller less strong people, 10's if you're pretty solid on them!


See below for a more detailed description of the wod, but here are some tips for the rest of the Open:


  1. Taper your training on Wed-Thurs to recover well into Friday-Saturday. We do this a little bit with the programming already, but the rest is in your hands. Just ease off the throttle a little bit so that you feel more recovered than fatigued come Open WOD time.

  2. ANY Rx score beats ANY Scaled score in the official Open. That means that 1 rep of Rx trumps 500 of Scaled, so keep that in mind if you are focused on the global Open leaderboard

  3. For Intramurals, we NEED both Rx and Scaled scores though, so if your team was lacking in the latter category, get your score into the scoresheet and help your team out! What we saw in 21.1 was that the scaled scores had generally more effect on the team average than the Rx due to more reps completed!

  4. Think about how you want to do on the wod before you come in! Gather some info from your buddies or check the leaderboard online at www.games.crossfit.com to see how people around your ability were doing in the wod. You can even watch some videos if people did video submissions (this will be more applicable for those of you doing the wod on Sat or Sun)

  5. If you do the wod and KNOW you could do better, mayyyyyyybeeee try it again! If you're not that sore and want to do it, then do it and see if you can improve. I don't recommend this if the wod beat you up physically or mentally but if you feel fresh and have a day of rest in between, AND are highly motivated, give it a shot :)

That's about it team... who's Intramural group will take the cake this week? Believe it or not, the score wasn't rigged, I just ended up with some great wall walkers on Cams Commandos in week 1 :)


Cam



TRAINING FRIDAY - SATURDAY


*Please be prepared for classes to run longer than the hour due to the length of the workout*


WARM UP: 3 min AMRAP: 5 pushups, 7 V ups or double crunch, 9 glute bridge



WOD "Open 21.2 / 17.1"


For time:

10 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

30 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

40 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

50 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

Time cap: 20 mins


Scaled:


For time: 10 Alternating Dumbbell Snatches, 35/20 lbs

15 Burpee Box Jump Overs, 20/20 in

20 Alternating Dumbbell Snatches, 35/20 lbs

15 Burpee Box Jump Overs, 20/20 in

30 Alternating Dumbbell Snatches, 35/20 lbs

15 Burpee Box Jump Overs, 20/20 in

40 Alternating Dumbbell Snatches, 35/20 lbs

15 Burpee Box Jump Overs, 20/20 in

50 Alternating Dumbbell Snatches, 35/20 lbs

15 Burpee Box Jump Overs, 20/20 in


Box step-ups are okay.

Time cap: 20 mins