FRIDAY’S SCHEDULE:
Regular classes: 6:00am, 12:00pm, 4:00pm
Ladies Wine & WOD: 5:00pm (all non-member guests should register here)
SUNDAY OPEN GYM: 11:00am-12:30pm
The CrossFit Games Liftoff
New this year, the CrossFit Games Liftoff is an online, three-event competition that, like the Open every spring, allows athletes to compare themselves to other CrossFitters across the globe. The three events are:
Event 1: 1-Rep Max Snatch
Event 2: 1-Rep Max Clean & Jerk
Event 3: A metcon testing general physical preparedness (see below; we’re doing it today!)
The Liftoff officially begins the evening of Thursday, November 5th and athletes have until Monday, November 9th at 8:00pm Eastern time to submit scores.
Click here for more info about the Liftoff, including how to register.
Registering for the Liftoff is OPTIONAL for all Inner Loop athletes, but since we’ll be doing Event 3 as today’s WOD anyway, why not register and submit your score?! We will NOT be programming Events 1 and 2 as part of class but if you are interested in performing a 1-rep max Snatch and/or Clean & Jerk, you are welcome to do so during class or Open Gym the next few days. Just let your coach know you want to do so!
Strength
Back Squat (Wendler Deload)
**ALL PERCENTAGES BASED ON 90% OF 1RM, NOT ACTUAL 1RM**
Warm-up sets:
2×5 @ 30-40%
Working sets:
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
These weights will feel very light – use this opportunity to focus on form & technique!
Conditioning
CrossFit Games Liftoff 2015 Event 3
Like the Open, this WOD offers both an Rx and Scaled version. Both are listed below, enter your score only for the version of the workout that you complete. The Scaled version does not have to be performed “Rx,” you can scale it even further so don’t worry!
AMRAP 12 Minutes
Rx:
3 Snatches (135/105)
6 Clean & Jerks (135/105)
9 Chest to Bar Pullups
54 Double-Unders
Scaled:
3 Snatches (95/65)
6 Clean & Jerks (95/65)
9 Pull-ups
54 Double-Unders