The very first WOD





Team,


It's the second and final installment of the Holiday Hopper pairs comp! Just like Mon-Tues, we have a strength element and a metcon, but this particular metcon is the very first Open workout ever designed.


Prior to 2011, the competitors for the CrossFit Games were selected in a variety of ways... from anyone who wanted to compete in 2007 to one to two stage qualifiers in 2008, 2009 and 2010. As interest in the Games grew and the competitors expanded exponentially, the need for another initial selection process became apparent.


So in 2011, the very first worldwide Crossfit Open was launched, with over 15,000 people competing. For the first time ever, everyone was doing the same first qualifiers. There were some wrinkles and growing pains, but after the 6th week of the Open that year, the top competitors moved on.


The first Open workout, 11.1, was pretty simple in construction but devastating in terms of metabolic cost. It reappeared in 2014 and now you all get to take it on!


Focus on smoothness in your barbell movement (power snatch OR clean and jerk are allowed) so that you don't overly tax your shoulders and grip. For the doubles, keep your shoulders down and trust your rythm!


Any way you cook it, it's 10 minutes of hard work... and will be well worth it.


Have fun!


Cam



 

TRAINING FRIDAY SATURDAY


WARM UP



HOLIDAY HOPPER EVENT 3: 10 REP MAX BACK SQUAT!


18 minute to build to a 10 rep max in the squat. If you haven't practiced bailing out, do so at a lighter weight so you have the skill if you need it!


HOLIDAY HOPPER EVENT 4: crossfit open 11.1/14.1


RX: Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs


SCALED: Scaled: 35/55, 30 single unders


COMP: Complete as many rounds as possible in 10 mins of:

5 Handstand Push-ups

30 Double Unders

15 Power Snatches, 75/55 lbs