Warm-up- Group Med-ball toss, followed by a group run. Workout- For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Post time to comments. Compare to 051206. Cool-down- Spend time getting your calves acquainted with the trigger-point rollers. GoHEAVY workout- Hang Power Clean: 1-1-1-1-1-1-1 reps CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg For a downloadable PDF of the workout, click here. CrossFit Games Open 11.1 workout instructions – video [wmv] [mov] CrossFit Huntsville Scaled Division Workout:Complete as many rounds and reps as possible in 10 minutes of: 15 lateral-jumps over a parallette 15 Power snatches The Power-snatch loads are 35 pounds for women, 55 pounds for men.
