• OPEX Winter Classic 2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC Warm Up (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings
    then

    Bike & or Row to raise body temp

    then

    quick practice at some light weight snatches & squat clean thrusters

    WOD

    OPEX Winter Classic Event 1 AsRX (AMRAP – Rounds and Reps)

    Event 1 – At 00:00 on the running clock

    12-minute AMRAP

    11-9-7-5

    Bar-facing burpees

    Squat snatches (115/155/205/225lbs, 75/105/135/145lbs)

    If you finish the entire ladder of 64-reps, spend the remaining time building to a 1RM squat snatch as your tie breaker (i.e – 64 + 265lbs); Otherwise, your score is the total reps completed in 12-minutes

    Scored as rounds & reps

    Rounds = 64 or less

    Reps = weight of 1RM

    from example above score would be 64+265

    OPEX Winter Classic Event 1 Masters 50+ & Scaled (AMRAP – Rounds and Reps)

    Event 1 – At 00:00 on the running clock

    12-minute AMRAP

    11-9-7-5

    Bar-facing burpees

    Power snatches (95/115/135/155lbs, 65/75/85/95lbs)

    If you finish the entire ladder of 64-reps, spend the remaining time building to a 1RM power snatch as your tie breaker (i.e – 64 + 175lbs); Otherwise, your score is the total reps completed in 12-minutes

    OPEX Winter Classic Event 2 AsRX (AMRAP – Rounds and Reps)

    Event 2 – At 15:00 on the running clock

    12-minute AMRAP

    2 rounds of ‘Nate’

    5 Squat clean thrusters 155/105lbs

    ‘Nate’ is a Hero workout, and one round is:

    2 ring muscle-ups

    4 handstand push-ups (36×24 box allowance)

    8 kettlebell swings 70/55lbs (elbows locked overhead, arms in-line with ear)

    Ea. round of Nate is 14 reps, there are 33 reps in each round of this workout

    OPEX Winter Classic Event 2 Masters 50+ & Scaled (AMRAP – Rounds and Reps)

    Event 2 – At 15:00 on the running clock

    12-minute AMRAP

    2 rounds of ‘Cindy’

    5 Power clean and jerks 95/65lbs

    ‘Cindy’ is a benchmark workout, and one round is:

    5 pull-ups

    10 push-ups

    15 air squats

    Ea. round of Cindy is 30 Reps, there are 65 reps in each round of this workout

    OPEX Winter Classic Event 3 AsRX (Time)

    Event 3 – At 30:00 on the running clock

    For Time

    111 Calorie Row

    Start on the rower, then every minute on the minute thereafter you must perform ONE of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”

    Athletes may stick to one penalty movement throughout the event, or they may alternate the two in any combination. Either way, it is recommended to have both a pull-up rig and appropriate height box near your rower before starting the event. You have to be able to do both. TTB is faster, but BJO is the life-raft that bails people out if/ when they can’t sustain pace on TTB.

    This event has a 12-minute time cap. If you do not finish under the Time cap your score is total remaining reps added to 12-minutes (i.e. – 12:11 if you finished 100 calories).

    OPEX Winter Classic Event 3 Masters 50+ & Scaled (Time)

    Event 3 – At 30:00 on the running clock

    For time

    111 Calorie Row

    Start on the rower, then every minute on the minute thereafter you must perform ONE of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”

    Athletes may stick to one penalty movement throughout the event, or they may alternate the two in any combination. Either way, it is recommended to have both a pull-up rig and appropriate height box near your rower before starting the event. You have to be able to do both. TTB is faster, but BJO is the life-raft that bails people out if/ when they can’t sustain pace on TTB.

    This event has a 12-minute time cap. If you do not finish under the time cap your score is total remaining reps added to 12-minutes (i.e. – 12:11 if you finished 100 calories).

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