And so it begins… Every Saturday for the next five weeks, we’ll be taking part in a global competition called “The CrossFit Open”. These workouts will be happening in Saturday classes at 8:30am, 9:30am, and 12:00pm
If you are officially registered for the Open, you will need to be judged for your workout to submit your score on the games.crossfit.com site. If you do not get judged you won’t be able to post a score.
There are RX’d and Scaled options for everyone to be able to participate in the open so even if you don’t sign up, you’ll still get a taste of it if you show up Saturday’s 🙂
And without any more delay, below is your first open workout…
Complete as many rounds as possible in15 minutes of:
19 wall-ball shots 19-cal. row
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target
The workout begins with the medicine ball on the groundand athlete standing tall. After the call of “3, 2, 1 … go, ”the athlete will pick up the ball and perform the wall-ballshots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19calories before the athlete can unstrap and move back tothe wall-ball shots for the next round.
The athlete’s score will be the total number of repetitionscompleted within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.
• Medicineballofappropriateweightforyourdivision* • Concept2rower
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.