Ahh, game day! Något alldeles speciellt med det! Jag har lusläst reglerna lite mer och även pratat med en del andra affiliates så ikväll kommer vi alla att hjälpas åt att dömma varandra. Om någon har aspirationen att nå regionals måste domaren vara kvalificerad men om så inte är fallet går det bra med i princip vem som helst.

WOD:en för ikväll är släppt! Var noggrann med att läsa och förstå instruktionerna för vi kommer inte att ha speciellt mycket tid att gå igenom det ikväll tyvärr. WORKOUT 15.2 är enligt följande:

Rx:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb vilket är minimum 43/30kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb vilket är minimum 43/30kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb vilket är minimum 43/30kg.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb vilket är minimum 30/20,5kg.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb vilket är minimum 30/20,5kg.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb vilket är minimum 30/20,5kg.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

På grund av hur den här Workouten är upplagd kommer vi att starta igång folk olika men alltid med 3 minuters intervaller så var på tårna ikväll!

För mer information, kolla in: http://games.crossfit.com/workouts/the-open