5-6OCT15: CF Open WOD 12.1

Today we will execute one of our 3 Trackable/Benchmark WOD’s, which happens to the first CrossFit Games Open WOD from the 2012 CrossFit Games. The WOD’s name is ‘12.1’ (The 12 represents 2012; the 1 represents the 1st out of 5 Open workouts), and while it is only one movement that appears to be done at an AMRAP time that doesn’t appear to be too long, this workout is shockingly difficult and it should be treated as a ‘marathon’ and not as a ‘sprint!’   While there will be no scales offered for this workout, the good news is that the workout is an AMRAP — YOU set the pace and how hard YOU want to push yourself!!! We’ll be using the CrossFit Open format we’ve used before, in terms of having each athlete partner up so that one 1 athlete will be working out while another will be their judge/coach (and then we switch all at once).

Prior to our first round of workouts, we will bring out Concept2 Rowing Machines for the first time this year. In addition to learning about the new equipment and how to properly use it, we will knock out our first 250m Time Trial. In other words, you will see how fast it takes to you to row 250m. This will also go in your fitness tracker so we can monitor our fitness gains and earn some more PR’s.

SKILL/FITNESS ASSESSMENT:
250m Row #1

WOD:
“CF Open WOD 12.1”
AMRAP 7: Burpees

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s