OPEN 16.1 - 26. Februar 2016

Hallo CrossFitters. Endlich sind die Opens da! Wie auch schon letztes Jahr werden wir die Open Workouts jeweils Freitags besiegen. Das Reguläre WOD ist gleichzeitig das Open WOD. Das primäre Ziel der CrossFit Opens ist, sich gegenseitig zu Meisterleistungen motivieren zu können. Egal ob man 30 Reps oder 300 Reps erreicht, am Schluss zählt nur der Kampfgeist! Darum werden alle die Freitags zu uns in die Box kommen die Opens mit der Unterstützung der Community und einem Judge machen.Wir freuen uns auf Spass, Motivation und neue PR's.

 

ALL OUT! WIR FREUEN UNS AUF EUCH! - CELEBRATE COMMUNITY. FITNESS. LIFE.

 

STUNDENPLAN: (17:00-18:00-19:00-20:00)

 

17:00 - 17:05 WOD Erklärung http://games.crossfit.com/workouts/the-open

17:05 - 17:15 Warm UP (Heat 01 + Heat 02)

17:15 - 17:35 Heat 01 WOD (Heat 02 Judges)

17:35 - 17:40 Warm Up Heat 02

17:40 - 18:00 Heat 02 WOD (Heat 01 Judges)

 

WORKOUT 16.1 (RX'D)

 

Complete as many rounds and reps as possible in 20 minutes of:


25-ft. overhead walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 burpees
25-ft. overhead walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 chest-to-bar pull-ups

 

Men lunge 95 lb.
Women lunge 65 lb.

 

 

WORKOUT 16.1 (SCALED)

 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:


25-ft. front rack walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 burpees
25-ft. front rack walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 jumping chin-over-bar pull-ups

 

Men lunge 45 lb.
Women lunge 35 lb.

 

WORKOUT 16.1 (MASTER)

 

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

 

Complete as many rounds and reps as possible in 20 minutes of:


25-ft. overhead walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 burpees
25-ft. overhead walking lunge (7.50 Meter mit 1.5 Meter Abschnitte) - pro Abschnitt 1 Rep
8 chin-over-bar pull-ups

 

Men lunge 65 lb.
Women lunge 45 lb.

 

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

 

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

 

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.