3/15/2012

''CrossFit Games Open WOD 12.4'' (03.15.2012)

Warm-up Drills (03.15.2012)
Run 800m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Front Squats (45lbs)
5 x Push Press (45lbs)
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

Notes: Review standards of movement as a class.
PLEASE ASK YOUR COACHES/TRAINERS QUESTIONS IF YOU HAVE THEM OR SOMETHING IS UNCLEAR... Now go get some, you freaks.


''CrossFit Games Open WOD 12.4'' (03.15.2012)
Complete as many rounds and reps as possible in 12 minutes of:
150 x Wallball (20/14lbs)
90 x Double-unders
30 x Muscle-ups

Notes: Scale as necessary to provide for the best training challenge possible if you are not currently slugging it out in the Opens. Movement guidelines for scaling are below.
Double-unders are 4:1
30 x Muscle-ups will become broken down into 10-8-6-4-2 reps each of Pull-ups and Ring Dips alternating.

Post Rounds/Reps to comments.

Skill Development (03.15.2012)
Immediately begin addressing mobility issues; Commit to giving yourself ten minutes of quality effort across stretching/static holds and foam rolling.

Burpee Challenge (Optional)
72 x Burpees


Mobility WOD

CrossFit Endurance Rest Day (03.15.2012)

21 comments:

Anonymous said...

CF Games Open WOD 12.4
150 + 127 single unders

-Dubs

Filipe Maia said...

CrossFit Games Open WOD 12.4

232(150 wall balls+ 82 DUs)


Filipe

Mike M said...

CF Games Open WOD 12.4
247 (7 muscle ups)

Anonymous said...

150 wall balls
60 singles

NY NY

Anonymous said...

CF Games Open WOD 12.4
MOD-100 DBThrusters/100 sngls
MrsSB

mtn Rob said...

130 wall ball (good ones though!)

ericachief said...

Open WOD 12.4

150 Wall Balls
23 DU
Erica

Khan said...

150 Wallballs
90 Double Unders
7 Muscle ups

thammond18 said...

CF Games Week 4
150 Wallballs
78 Double Unders
boo
tommy

lewis.robertdavid@gmail.com said...

CrossFit Games Open WOD 12.4

248

Finished the Muscle Ups while coaching the Crew Team through their Power Cleans.

-Bert

Jen said...

212 (150 wall ball + 62 Double Unders)

Jen

Anonymous said...

150 WB and 115 singles

Jojo

Peter said...

Open WOD 12-4
132

Waldo said...

246

Catherine said...

150 WB (to red line, not the eyes) + 136 single unders

Anonymous said...

Strong Asian Gentlman: 240 all done!!!

Dutch said...

150 (+220 SU) Weak anglo-american semi-gentleman
Mike V.

Unknown said...

This was a lot worse than I expected, but aren't they all?

150 Wall Balls and 37 Double Unders. Utterly defeated, but I got my first muscle up so that makes up for it.

Anonymous said...

-150 Wallballs
-90 Double Unders
-remaining 4 minutes solid attempts at muscle ups
-..added 4 minutes strict CFGS pouting
-Magpie

Traps said...

153

Jay

sdaghir@gmail.com said...

Made it through 150 x Wallball and 90 x DU's before deciding to limit today's stubborn ignorance haha.