CrossFit Swift Current in the Open

20160311_184441CrossFit Swift Current member Greg (pictured)

crushing bar muscle ups as part of

Open Workout 16.3. We are completing

all 5 Open Workouts on successive Fridays and have

a few members who are submitting their

scores to be compared against the best in our

region. Members at CrossFit Swift Current who

have completed the 1st 3 Open Workouts have

challenged themselves outside of their comfort

zone and have put in efforts that they should

be proud of!! Looking forward to the next two!!

Friday March 4, 2016

“Open 16.2”

Rx’d

4 min

25 TTB

50 Double Unders

15 Squat Cleans 135#/85#

If completed in 4 minutes complete another 4 min w/ 2 less reps on squat cleans and increased load. Load increases and reps decrease every 4 min for 20 min max.

Scaled

4 min

25 Hanging Knee Raises

50 Single Unders

15 Squat Cleans 95#/55#

Same protocol as Rx’d version

Friday February 26, 2016

CrossFit Open Workout 16.1

Rx’d

20 min AMRAP

25′ Overhead Walking Lunge (95#/65#)

8 Burpees (Performed over bar)

25′ Overhead Walking Lunge (95#/65#)

8 Chest to Bar Pullups

Scaled

20 min AMRAP

25′ Front Rack Walking Lunge (45#/33#)

8 Burpees (Performed over bar)

25′ Front Rack Walking Lunge (45#/33#)

8 Jumping Pullups Chin Over Bar

 

CrossFit Open 2016

If any of our athletes are interested in submitting their workouts for the CrossFit Open 2016 they may do so at CrossFit Swift Current. We will not be doing any specific prep leading up to the Open but will do the Rx’d or scaled options of the workouts when released. Registration for the Open begins on Jan. 14, 2015. If any athletes are interested in submitting their workouts they are responsible for their own submissions.

Link to CrossFit Open 2016 Page

 games.crossfit.com/…/2016-reebok-crossfit-games-season-schedule

Link to CrossFit Games 2015 Rulebook

media.crossfit.com/…/2015crossfitgames_rulebook_150106.pdf

http://media.crossfit.com/games/pdf/2015crossfitgames_rulebook_150106.pdf

http://media.crossfit.com/games/pdf/2015crossfitgames_rulebook_150106.pdf

http://media.crossfit.com/games/pdf/2015crossfitgames_rulebook_150106.pdf