Squat snatch 1-1-1-1-1-1-1-1-1-1 – 3-second hold at bottom
Then, from the 2011 CrossFit Open:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
Don’t have a muscle-up? Scale to negative muscle-ups.
Like every year, the Open workouts start with a movement that anyone can accomplish at least once. There are no shutouts in the Open; the goal is participation. Sign up here.
If you can’t do a single overhead squat, no problem; your score is 60. Just get done the burpees. At Catalyst, your Intramural team still gets a point because you started the workout. If you wore a team shirt, or made a lot of extra noise, you could get as many as seven points for your team. By contrast, the workout’s winner would get two. See where our priorities lie?
This weekend is the Teen Gauntlet. Saturday at 10am-noon, we’ll be parading teens through the Park to compare their skills against their peers worldwide. You can use the gym during this time, but we’ll close either the front or back to accommodate the teens. Give them a LOT of noise. Show up and cheer, ring bells, clap. Would you have had the intestinal fortitude to compete at CrossFit as a teen? These kids do, but still need to hear your love.
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