Call Us: 609.915.8516

And the Second Workout of the 2016 CrossFit Open is

NEWS:

**Today is the day! Good Luck to all participating in week 2 of the 2016 CrossFit Open. Wishing you nothing but great success. 

**2016 CrossFit Open Heat Sign-up Process: (Please Read)

We have implemented a new Heat Sign-up Process for this year (2016). Heats will go live on WodHopper on Monday @5:30pm. It will be your responsibility to sign up for a Heat. Please only sign up for one heat. This is a different process from last year. Last year, we had you sign up for a Heat when you came to the gym on Friday evening. To better our efficiency, we are doing all of this in advance of Friday evening to ensure an easy flowing night! 

**You must be signed up for a Heat on WodHopper in order to compete Friday evening.

**There will be a separate heat sign-up for those who are not signed up for the 2016 CrossFit Open. This will be titled “CrossFit Open – unofficial.” We will place you in heats accordingly, but the first priority is for those who officially signed up for the 2016 CrossFit Open.

**If you have a legitimate reason as to why you need to be in a specific heat, please email me at bonannifitness@gmail.com and we will do our best to make this happen.

Additionally, we are asking all who plan on working out Friday evening to help in judging. In continuing to build the community at CrossFit Hamilton, we are asking that you judge at least once.

WARM-UP:

WOD:

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

FORMAT:

*Please follow the instructions and watch the videos that CrossFit.com and Games.CrossFit.com put out. 

*Please determine whether or not you are doing a certain division (i.e. Masters) OR if you are doing RX vs. Scale. 

SCALING:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 hanging knee raises
50 single-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 95 / 55 lb.
2nd round, 13 reps, 115 / 75 lb.
3rd round, 11 reps, 135 / 95 lb.
4th round, 9 reps, 155 / 115 lb.
5th round, 7 reps, 185 / 135 lb.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text