True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

3/20 CrossFit Games Open Friday

3/19/2015

0 Comments

 
Picture
Leslie and Becky doing the scaled version of the CrossFit Games Open Workout 15.3 at CrossFit Bozeman. 
Thursday night at 6pm the fourth CrossFit Games Open workout was announced. The CrossFit Games Open is a worldwide 5 week CrossFit competition. We are one of thousands of CrossFit gyms around the world competing in The Open. We have 9 people on our team, and all us have competed in previous CrossFit Games Open competitions. 

New to this years competition is the scaled division. The Open is supposed to be accessible to all CrossFitters, yet in the past lots of folks have griped about the weights and movements being too heavy or advanced. Since CrossFit is famous for infinite scalability, why not have a scaled division? Well, be careful what you wish for. This year's Open is much different than years past, and we all got a taste of that last week with a workout triplet that began with muscle-ups. The scaled workout eliminated the muscle-ups and made the other two movements much easier. For many competitors, the scaled version was "too easy." I thought this at first, too. 

The scaled version of last week's 14 min AMRAP workout was 50 wallballs 20/10# to a 9 foot target and 200 single unders. Well, for nearly everyone that didn't have muscle-ups, this seemed too light. Some of us hadn't practiced our single unders once we became efficient at double unders. Some of us hadn't thrown a light weight wallball, or to a shorter target once we "achieved" proficiency with the standard Rx'd weight and height. You know what we learned? Scaling a workout can make you GO FAST! You can do a heck of a lot more reps with a lighter weight, a shorter distance, or single jumps on the rope! At the end of the 14 minutes all of us were GASSED! Surprise! Just because we can do certain things as prescribed, it doesn't mean its always a good idea to do it as "Rx'd." Scaling a workout can increase the intensity and make you move faster. Consider doing your next 3 workouts scaled, or lighter than you normally would choose, and see how much faster (and perhaps better!) you can move. 

Today's Workout
CrossFit Games Open Workout 15.4
As many rounds and reps as possible in 8 min of:

Scaled Version
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Rx'd Version
3 handstand push-ups
3 cleans 185/125#
6 handstand push-ups
3 cleans 185/125#
9 handstand push-ups
3 cleans 185/125#
12 
handstand push-ups
6 cleans 185/125#
15 
handstand push-ups
6 cleans 185/125#
18 
handstand push-ups
6 cleans 185/125#
21 
handstand push-ups
9 cleans 185/125#
Etc., following same pattern

0 Comments



Leave a Reply.

    Special Events 

     Jan 13 - Feb 3 Row'd Royalty
    Feb 17 - March 3 - THE OPEN 
    March 6-11 - Femme Fatale Week 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled