We are not doing heats for tomorrow night. The 3 hour window has allowed folks to show up, warm up and do the workout with a couple of other members. If there is a very specific time you need to do the workout, just show up 30 minutes before that time and we will get you going on time!
Make no mistake folks, that first 3 rounder is a sprint. Im not saying you need to sprint, Im saying you to attack those 3 rounds like there is no tomorrow. Because the 3 minutes of rest will at least allow you to advance to the next 3 rounder. So strategically, attack the first section like our “go fast days”, knowing that rest is coming.
We are going to do something a little unique for this workout. There will be 3 levels of competition once the first 3 rounds are complete:
1. Bar muscle ups as written (these must be done if you are signed up for the CF Open)
2. Chest to Bar Pullups
3. Chin over bar Pullups
As far as scoring goes, doing 1 rep of “one” is more valuable than doing 5 reps of “two”. However, we will urge you to choose the option where you can get some work in and then you will be ranked amongst those also doing that specific movement. Keep in mind you must be done with the first 3 round workout in less than 9 minutes to advance to the second 3 round workout.
For the sake of speed, try to maximize the tap n go on the power snatches early on. Singles should only be used if 95/65 is a heavy weight for you. Remember you’re not trying to conserve too much energy out of the gate. The goal is to get to the 3 minute rest as fast as possible.
The burpees in round one and 3 should look pretty similar. Make a point to try and work for that. Round 2 might get slow because at that point you're “in it” and starting to feel some feels. But round 3 is a dash to the 3 minutes of rest.
CrossFit Redondo | 1206 S. Pacific Coast Highway, Redondo Beach, CA 90277