“Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time.
The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly.
For example, let’s assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday’s workout at time 0:00. John would start at 0:05, and Ted would start at 0:20.
Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating”
CrossFit WOD for Thursday 8/17
front squat 4x8x60, then
30 clusters (70/45kg) for time
Post time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Now that the Open is over I see athletes fall into three categories:
CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.
CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.
CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.
This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?
Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.
1:00 rest between each exercise. Post attendance to whiteboard!
HellaFit WOD
DO-SI-DO
30 min AMRAP
20 of each:
– goblet squat
– windmill
– death march
– YTW
– v-up
With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.
https://www.foundationcrossfit.com/wp-content/uploads/2017/03/DSCF0346.jpg10001500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-03-29 19:41:412017-03-30 01:19:21Tabata Time
Chris S
