Every 90 seconds for 9 minutes
3 Squat Snatch, from the floor, no misses no pressouts.
Squat Snatches 135/95#
15 Ring Pushups (ok ring dips BUT no jumping and ring touches the biceps at the bottom. If you can’t do the full range of motion on ring dips don’t do ring dips or any other dip for that matter.)
9 Squat Snatches 95/65
12 Ring Dips
7 Squat Snatches
9 Ring pushups
5 Squat Snatches
As you all know I’m not a big safety first type of trainer/coach because IF people practice the lifts and movements with the best form possible within their personal limits safety takes care of itself. However in cases of ring dips and muscle ups (ok mostly only during the open) don’t get over your head attempting them. A great kip isn’t going to get you over the rings if you can’t do a strict chest to bar pull-up. Same thing with dips if you can’t support yourself without shaking you shouldn’t do ring dips. Nice point with a lot of our new people is that CrossFit and its exercises aren’t inherently dangerous but attempting to perform above your ability and progress to gymnastics movements above your ability are recipes for disaster.
CrossFit Games Open Workout 12.1
Complete as many burpees as possible in 7 minutes
These are target burpees where you must touch a target 6” over your reach. Remember if you open up the hips and shoulders completely you barely have to leave the ground to hit the target. Great practice for the open. While it seems that local fitness competitions have decided upon different burpee standards the open still likes this one.