Monday 01.09.12

Like a photograph of Loch Ness, I catch Kevin doing a full burpee!

When ESPN2 showed the human interest pieces on each of the competitor's for the CrossFit Games, one man's reasons for beginning and sticking with CrossFit were that he didn't want to say no to any opportunities life presented. He wanted to say yes to any activity with family and friends. He wanted to perform his job as a fireman to the best of his ability. I think those are all great reasons to be fit. With that, it's time for another CrossFit Games Workout! We'll be looking for everyone to meet the performance standards of each movement to the very best of his/her ability and mobility.

WOD

Skill:

Muscle-up progression or kipping pullup

Then:

"CrossFit Games Open 11.5"

20 min AMRAP of:

5 Power cleans (145/100)

10 Toes to bar

15 Wall balls (20/14)

Power clean performance standard:
The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended (i.e., straight) and the elbows in front of the bar.

Toes to bar performance standard:
The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wall ball performance standard:
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the target. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.