A Note About The CrossFit Games Open 2017
Today marks ONE MONTH out from our first Saturday Open WOD of 2017! The Open means different things to different people. For some of our athletes the Open might be just one of several competitions or competitive outlets they conquer during the year; for others it might be the focus of their training and something they wish to do well at; for many, it’s simply a fun way to test where they’re at with their fitness and throw down with their friends and community in a supportive setting.
Whatever YOUR reason, we hope you will consider participating with us this year. Whether you are a seasoned veteran or a CrossFit newbie, we have a place for you in the CFIL Intramural Open!
MORE INFO & ANSWERS TO MANY QUESTIONS CAN BE FOUND HERE: www.crossfitinnerloop.com/theopen2017
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Bodyweight Strength
Skill: Candlestick Rolls and Rolling Pistol Progressions
Then, alternating EMOM 12 minutes:
1- 45 sec. Candlestick Roll to Pistol / Squat
2- 30-sec. Wall-Facing Handstand Hold (feet as far up as you can stay hollow)
Conditioning
If you have Ring/Bar MUs, complete first WOD; if not, complete second WOD.
15′ (soft) TIME CAP for both
Option 1:
For Time:
30 Burpee Muscle-Ups
Scaling:
30 Burpees + 30 Bar Muscle-Ups
Option 2:
For Time:
50 Burpee Chest to Bar Pull-Ups
50 Ring Dips
Partition reps as desired (i.e. you do not have to do all the pull-ups before all the dips). For example, 2 rounds of 25/25, or 5 rounds of 10/10, etc.
Scaling:
50 Burpees + 50 Jumping Pull-Ups
Assisted ring or bar dips; parallette or box dips