From 83lbs To The Games.
Competition Rule Book (Includes Team Information)
CrossFit Cape Cod Will be participating in the open and making our greatest effort to send a team to compete May 25-27th at the Reebok Head Quarters in Canton Ma.
The team will be selected from the top performing male and female athletes in the CrossFit Games Open
20 Minute Skill Session Week 5 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1.
At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.
It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.
For example if you selected Handstand Pushup Negatives and pistols it may look like this:
HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2
Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.
Keith Doing Mobility?