Download CFBV 2011 CrossFit Games Open Process and Schedule
Individual Warm-up: 20-muscle-up progressions.
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part-2: 20-bar dead-lifts, 20-hang power cleans, 20-ohs.
Strength: dead-lifts 1) 5 x 40% 2) 5 x 50% 3) 5 x 60%
WOD: Five rds of 15-dead-lifts, 10-hang power cleans, 5-overhead squats.
RX: 135/95, 2) 105/85, 3) 85/65
Stamina: 10-rds of sandbag hill run, 20-push-ups, 15-ghd situps, 10-pull-ups
Endurance: 200 jumping squats
Recovery: supine back, seated forearm, and banded shoulder stretches.
