Westbound CrossFit
0940
Warm Up
Shoulder Circles
Hip Hammy Flow
Front Rack Warm Up
Pass Throughs
Wrist Mobility
Scaled Wall Walk
CrossFit Open 25.3 (s)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
Rx would have required full wall walks and heavier barbells at 225, 135, 95 and would not have gone well for me assuming I could even complete the first wall walk to the standard.
First 5 wall walks went well enough finishing in 1:11
The row was a nice cruiser at about 600 cal/hour
Wall walks (6-10) were smooth as well
Deadlifts (135#) felt really good and I was able to maintain 5x5
Wall walks (11-15) began the struggle with longer breaks, but no missed reps (12:40)
Cleans (95#) felt heavy and I opted for singles
Wall walks (16-20) were rough, but I was racing to get another tie break time (19:23)
Snatches (65#) felt light and I did a set of 3 + 1 more rep
Overall, I am pleased with the Open workouts. Aside from being a little lighter, not much would help. CrossFit age groups are determined by the athletes age on July 14 of the competition year. That puts me at 54 which means next year, I would be in the 55+ Masters and in all likelihood never do the workouts Rx again, but you never know.
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