Here we go again! The 2016 CrossFit Open competition starts this Thursday with the announcement for workout 16.1! CrossFit Davis was exceptional last year qualifying two individuals and a team for the California 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. Remember that the Open is truly Open to everyone! Scaled and age specific workouts are available alongside the announced workout.  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.

Strength

Weighted Pull-Up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

400M Run
50 Air Squats
30 Hang Power Clean 135/95 lb
50 Air Squats
400M Run

Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout.  Use a load that isn’t so heavy you will have to do single cleans the whole time.  Note that if you scale the workout and go unbroken you may have gone a little too light but that is okay. Notch up the weight next time around!