• 02/27/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    Move blood

    Practice Burpee BJ overs

    warm up and practice DB Snatches

    WOD

    I’m only putting RX/ Scaled / Masters 55+ and 55+ scaled into Wodify

    If you fall into another category you can select add perfomrance this would probably only include Teens and Teens scaled. If you are under 55 and a master your weights are the same as RX and scaled

    **also if you do the scaled workout mark it as RX for the scaled version since you are doing that workout as prescribed

    ***We will be running heats and helping judge one another

    CrossFit Games Open 17.1 (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 50-lb. dumbbell / 24-in. box

    F: 35-lb. dumbbell / 20-in. box

    Time cap: 20 minutes

    CrossFit Games Open 17.1 Scaled (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 35-lb. dumbbell / 20-in. box (step-ups OK)

    F: 20-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes

    CrossFit Games Open 17.1 Masters 55+ (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 35-lb. dumbbell / 24-in. box (step-ups OK)

    F: 20-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes

    CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

    For time:

    10 snatches

    15 burpee box jump-overs

    20 snatches

    15 burpee box jump-overs

    30 snatches

    15 burpee box jump-overs

    40 snatches

    15 burpee box jump-overs

    50 snatches

    15 burpee box jump-overs

    M: 20-lb. dumbbell / 20-in. box (step-ups OK)

    F: 10-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes

    Alternate WOD

    Metcon (No Measure)

    EMOM 20 (4 Rounds)

    Min 1: KB swings x 15

    Min 2: Bike 15/12 Cals

    Min 3: V-Ups x 10

    Min 4: Row 15/12 Cals

    Min 5: Rest

    Run 5 to a heat 1 at ea station for minimal equipment

    Recovery session

    A1) Foam roll back, quads, glutes x 5:00-10:00

    A2) Barbell shoulder mobility

    2:00 per side, bar in rack resting on traps raise arm over head slowly & lower

    B1) Rom WOD of choice or Yoga

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