Warm Up: 10:00 of Gymnastics work focusing on the handstand to a forward roll and L Sits. For good videos of these movements check out this page. This warm up was suggested by Carl Paoli, the programmer for the Gymnastics WOD, as a good way to get the correct muscles firing for the CF Games Open WOD today.
SWOD: Take 10:00 to work up to a 1rm power clean for the day (singles only so as not to fatigue).
Metcon: CrossFit Open Workout 11.5
AMRAP in 20:00 of:
- 5 Power Cleans (145/100)
- 10 Toes-to-Bar
- 15 Wall Ball (20 lbs ball to a 10' target/ 14 lbs ball to a 9' target)
For the SWOD "1rm for the day" means as high as you can comfortably go today. This does not mean setting a new PR. This should be a specific warm up for the metcon ahead, so go heavy but not so heavy or so many reps that you are fatigued for the metcon.
For the metcon, make sure you watch the video here for all the specifics of this WOD. This is the second to the last CF Games Open WOD, so finish strong!
CrossFit has also posted the following week's Open WOD, which will be the last WOD of the open competition. For the details go here.
Post rounds to the comments section and on the CF games site if you are competing! bc