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21
01
2019

Tues 22/1 : The Open 2019 CrossFit Games

By Scotty 0

Well we are nearly at that time again! The Open is upon us.

I am in, and look forward to many of the CrossFit SFS members to jump in and enjoy the fun.

Registration is now live : https://games.crossfit.com/

Warm Up
3 rounds of:
30 sec of double under practice
10 x Bent Over Rows with DB’s
10 x Hollow Rocks
10 x Kipping Swings

Strength/ Skill (15-30 mins):
Weighted Strict Pull-up
5 x 3

WOD (30-55 mins):
For time:
Run 200m
21 Pull-ups
Run 200m
21 Toes-to-Bar
Run 200m
18 Pull-ups
Run 200m
18 Toes-to-Bar
Run 200m
15 Pull-ups
Run 200m
15 Toes-to-Bar
Run 200m
12 Pull-ups
Run 200m
12 Toes-to-Bar
Run 200m
9 Pull-ups
Run 200m
9 Toes-to-Bar

Time cap: 25 mins

Scaling Options:
Run: Row 250/200m or Assault Bike 15/10 cals
Pull-up: reduce reps, jumping pull-ups, banded pull-ups, ring rows
T2B: reduce reps, hanging knee raises, V-ups, sit-ups
Note: 15/12/9/6/3 is merely a suggestion for reducing reps, you can modify this number however you like to make this workout suitable for a particular client

author: Scotty

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