It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Skill

EMOM for 10 Minutes
[odd] :30 seconds of Double Unders
[even] :30 seconds of Handstand Push-Ups or Piked Push-ups with feet on box

Using the same plan as the last two days you’ll spend some time working on two very difficult movements.  If you have been knocking out single unders for a while spend half of every other minute working on as many reps as you can.  Linking them together is optimal but try starting with a few singles and mixing in a double under every 3rd or 4th rep.

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

WOD

AMRAP in 8 Minutes
15 Deadlifts 225/155lbs
15 Wall Ball Shots 20/14lbs 10’/9′

Workout notes: If yesterdays workout was longer and lighter, today’s falls into the shorter and heavier category.  Both movements are weighted and very difficult. For the deadlift weight we are looking for something that is in the 60% range or less of your max lift.  You should definitely be able to complete most of your rounds in sets, for both movements, when you are fresh.