After reviewing the 2011 CrossFit Open I realized some things I would fail at today so I decided to have very specific targets for the next 76 days for improvement. CrossFit Seattle’s Level 1-4 guide is still the best resource to assess where you are in fitness and what you need to work on. I have my fair share of Level 2 and Level 4 skills and everything in-between depending on the movement. I can do 10 muscle ups in a row but handstand pushups and snatches challenge me.
My CrossFit Open Prep Goals:
– Snatch – 5 x 135
– Handstand Pushups – 5 in a row
– Overhead squats – 5 x 135
– Muscle-ups – 5 continuous
– L-sit – 30 seconds
– Double unders – 20 in a row
– Pistols – 10/10
– Shoulder press – 5 x 155
– Row 2000m – 7:30
– Clean – 5 x 165
Today’s Workout
Strength
– Wendler 5/3/1 – Snatches (5 x 70, 5 x 80, 10 x 90 )
– Shoulder press 125
– Push Press 145
– Max L-Sit: 21 seconds
MetCon “ANNIE”
50-40-30-20-10 of:
– Double Unders
– Situps
TIME: 15:30 – first Rx (took 3 mins more than single unders…)
