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Monday 03.15.2021

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TONIGHT IS THE LAST CHANCE TO JOIN THE CFNH TEAM AND CROSSFIT AFFILIATE AS A REGISTERED 2021 CF OPEN COMPETITOR!

THERE IS STILL TIME (UNTIL 8PM TONIGHT) TO JOIN YOUR COMRADES IN THE TRENCHES! YESSSSSSSS!


Warm-up Drills
I. Row 60/42kcal
(Try to maintain/hold @ steady pace +/-10 to 15 seconds from best recent 500m Time Trial PR)

II. 3 Rounds of
25ft x Walking Calf Raises
25 to 50 x Double/Single-unders
5 to 7 x Inchworms (w/ Hand Release Push-up)
5 to 7 x Yoga Push-ups

III. Scorpion/Yoga Sandwich
(Scorps x 10 reps + Down Dog + Puppy Dog + Pigeon + Happy Baby + Scorps x 10 reps)

IV. Mobility

Notes:

  • Mobility Drills will encompass opening the body positions and range of motions demanded by the unique couplet which is 21.1; Wallwalks and Double-unders.
  • Athletes will pair up after the class’ warm-ups, pick their order for the tasks/roles of Judge and Athlete. Once everyone has their cohesive unit of 2 they will set-up both athletes’ tape marks for the Wall Walk moement. Once logistic prep is finished we will review at a whiteboard brief before kicking off the first of two (or more) heats per each of the classes. YESSSSSSSSS!

“The CrossFit Open: 21.1”
For Time
Versus a 15:00 Time Cap

1 x Wall Walk
10 x Double-unders/Single-unders

3 x Wall Walk
30 x Double-unders

6 x Wall Walk
60 x Double-unders

9 x Wall Walk
90 x Double-unders

15 x Wall Walk
150 x Double-unders

21 x Wall Walk
210 x Double-unders

Notes:

  • There is a primer warm-up as shown below for utilization before each athlete’s heat begins and focuses on transitions between the movements (separate from what we do at the beginning of each class).
  • Warm-up, Primer: 3-4 min AMRAP of 1 x Wall Walk with 15-25 x Double/Single-unders.
  • The links below are (1.) for the CrossFit Open Week One WOD Homepage/Athlete Registration; the second (2.) link is the PDF for Week One’s WOD with all the respective event details, movement standards of performance, etc.
  • Submit your scores via the internet machine after signing your judge’s scorecard (provided).
  • Your scores will be validated by 8pm this evening. For movement standards and scaling please see the scaling details in the PDF file below.
  • Links:

1. THE CROSSFIT OPEN ATHLETE REGISTRATION LINK MAY BE FOUND HERE.
2. DOWNLOAD THE WEEK ONE WOD PDF & SCORECARD HERE.

Post scores to your CrossFit Games profile as well as to comments.

Samy Daghir

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