This is an oldie but goodie that was Re-Programmed for the 2013 Open… many a Pr happened that year… We’ve come a loooong way.
WOD: Open 12.4
12 min AMRAP
150 Wall Ball (20/14)
90 Double Unders
30 Muscle Ups
( scale will be chest to bar or pull ups)
( scale farther down will be anything from jumping pullup from a challenging height,banded strict pull ups, or ring rows)
** Instructors DO NOT scale with the burpee pull up!!!!
You Have Been Warned…. 😂 All week long at CrossFitCSA we will be looking back and testing CrossFit Games Open WODS from 2011-2016 to reminisce, to laugh, to cry, to curse at Dave Castro – but most of all get us all HYPED UP ON MOUNTAIN DEW… I mean for the 2017 CrossFit Open!!!
CrossFit Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in
Bench Press 4×5 at 70%
Bench Press 1- at 85%
Dumbbell Incline Bench Press 5-5-5-5, using heaviest weight per set
3×10 chin Ups
4×10 BB Row
3×8 Dynamic Push up
( use a plate for each hand and one to elevate the feet) ** start hands on inside of plates drop chest down then explode up and onto the plates with your hands. Step hands down then repeat.
“Assault on Fran” is:
Calories on the Assault Bike
The 3 Person team workout will run as follows. The first athlete begins by doing Fran then moves onto the Assault Bike to complete a certain number of calories. When the first athlete moves onto the bike, the second athlete can start Fran and the workout is over when the team members have all completed their individuals Frans and calories on the Assault Bike.
Here are the various scales for the various team divisions:
- RX: 21-15-9 reps, 95/65, pull ups, 45/36 calories
- Scaled: 15-12-9 reps, 95/65, pull ups, 27/21 calories
6 rounds, 1 min per station, of:
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Bergeron Beep Test
Every Minute On The minute:
7 Thrusters, 75/55 lbs
Continue on to the next minute until you fail to get the all the reps completed within that minute.
Strict Press 5-5-5-5-5, using heaviest weight per set
Bench Press (close grip) 5-5-5-5-5, using heaviest weight per set
25 bandy rows
25 bandy tris
25 BB curls
21-15-9 reps, for time of:
Assault Bike Calories
Deadlift, 225/185 lbs
Box Jump, 24/20 in
** Rest 2 minutes then..
You have 6 minutes to find a Max Clean and Jerk
10 rounds for time of:
5 One Arm Kb Or Db Snatches, 70/53 lbs
Back Squat 5×5 at 65%
Back Squat 1 at 80%
Deadlift 3×5 at 75% 1RM
5×5 Front Squat
5×10 Seated Med Ball Throw