CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Today's WOD is the first of the CrossFit Games Open! Those registered or interested in registering have to do the workout as prescribed while a coach counts for you and ensures all standards of movement are met. For those not participating in the CrossFit Games you may scale the workout and it will not be necessary to use a target for the burpees as the Games participants must do.
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
For a downloadable PDF of the workout, click here.
Register and submit your results as part of the CrossFit Games Open.
CrossFit Games Open 13.1 workout instructions and demo – video [ipod] [mov] [HD mov](Courtesy of CrossFit.com)
Reminder: You only have until Monday, March 11th, to order and pay for your new performance hooded sweatshirts. They are to be ordered online, but you pay at CrossFit Suffolk. Please communicate with me if you have any questions or concerns.—George
Squat Technique: Maintaining "Tightness" and Why It's Important "In this short video I cover:
1. Why getting your air, twice (which is something both Mike Robertson and Jim Smith have discussed in the past) is crucial.
AND
2. Why, when box squatting, I’m not a fan of allowing people to rock/relax on the box itself.
While I didn’t mention it in the video, I liken it to a melting
candle. Which is to say: losing tightness at the bottom is not going
to do your back any favors."—Tony Gentilcore
