Thursday 120628 CFM Open Part III

CrossFit Malibu Open Part III Today- with Matt Powell of CrossFit Pacific Palisades fame (but really he is famous because he is Tracy’s husband).
Competition is from 5-730pm with dinner to follow.  We have had a great turn out of these events so far- and tonight is expected to be even better!  Show up early so the events can be discussed and strategized at 5pm… and then we can warm up and get underway immediately.
Improving technique using blocks… focus here is on full hip drive.
Thursday-This WOD is one section of the multi-event Competition today!
class times at 6 and 9am, 4pm  Kids class at 3:15pm.

2xOMW=Parallette Dips/Ring Rows
_then_
For time, complete “X” reps of:
10-20 Kettlebell swings (1.25/.75 pood)
10-20 Hand release Push Ups
10-20 Abmat Situps, butterfly position

Athlete keeps a running total of reps for the entire WOD.  Athlete can choose between 10-20 reps of each movement before moving on to the next movement.  No more than 20 reps each, no less than 10 reps of each.  Athlete must complete the movements in this order.

X=400 reps MINUS “Y”
“Y”= Height (in inches)+age (in years)+weight (in kilograms)+double your 5k run/row PR (round up if over :30)
Example- Mike is 69″ tall, is 42 years old, weighs 70kg and has a 5k time of 19:09 (so round to 19)
69+42+70+38=219
400-219=181 Reps

If Mike did 20 reps of each movement each round, he would do:
FOR TIME- 
20 KB Swings, 20 Hand release push ups, 20 Abmat sit-ups (that’s 60 reps in the round)
20 KB Swings, 20 Hand release push ups, 20 Abmat sit-ups
20 KB Swings, 20 Hand release push ups, 20 Abmat sit-ups
+ 20 KB swings + 1 hand release push up.   = 181 reps

Mike could also complete his 181 reps like this:
FOR TIME- 
10KB Swings, 15 Hand release push ups, 20 Abmat sit-ups (that’s 45 reps in the round)
10KB Swings, 15 Hand release push ups, 20 Abmat sit-ups 
10KB Swings, 15 Hand release push ups, 20 Abmat sit-ups 
10KB Swings, 15 Hand release push ups, 20 Abmat sit-ups 
+ 1 KB swing= 181 reps

Make sense?

Homework: Determine your X and Y before coming to class 🙂