“FRIDAY NIGHT LIGHTS” was amazing. So much fun to watch all of you put everything you’ve got into the workout.
Doors open at 2PM today for those of you who need to complete or want to repeat CrossFit OPEN 24.2.
IF EVERYONE WILL FOLLOW THESE STEPS TODAY THINGS WILL RUN SMOOTHLY.
Step 1 – Come in the box and sign-up for a time and lane to do your workout. Do this on the Whiteboard and please use the correct color according the the level of workout that you are going to do. RED-RX, GREEN-SCALED and PURPLE-FOUNDATIONS
Step 2 – Review very carefully the movement standards and the weights the you will use in this workout.
Step 3 – Fill out a Scoresheet (red bucket)
Step 4 – Start your Warm-up at least 15 minutes prior to your GO TIME.
Step 5 – Report to your lane with your scoresheet in hand.
Step 6 – Review with your Judge the level of workout you are doing and your DEADLIFT WEIGHT.
Step 7 – Upon completion of your workout, verify the score that your Judge has for you, take the scoresheet to the white bucket, cut off the bottom, leave the top in the bucket and take the bottom with you.
Step 8 – Submit your score by scanning the QR Code on the scoresheet, this will take you to games web page/your profile page where you can sumbit your score.
Step 9 – Take a turn judging a workout.
WARM-UP:
5 min. on a Rower play with the Damper Setting
Dynamic Stretch use some Bands for Glute Activation
Airplane to 15 and back
25 Reps of Deadlift progressively heavier
Try and get 1 round of the workout in about 5 min. before your go time.
WOD: CrossFit OPEN 24.2
20 min AMRAP
300m Row
10 Deadlift
50 Double-Unders
Rx’d: 185/125 Ages 16-54
Teenagers: 14-15: 115/75
Masters 55+: 135/95
Foundations: 30 Pulls on the Rower, 75/55, Singles or Jumping Jacks
Scaled 16-54: 135/95 Singles
Scaled Teenagers 14-15: 95/65 Singles
Scaled Masters 55+: 95/65 Singles