The Crossfit One World Rx’d Checklist Challenge!
FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am, Thursdays (new night and time!) @ 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#128 Mon/Thur @ 7am, starts June 14 (2 slots left)
#129 starts June 15 SOLD OUT!
#130 starts June 21 SOLD OUT!
#131 Tue/Thur @ 8:30pm, starts June 22 (3 slots left)
#132 Mon/Thur @ 6am, starts June 28 (4 slots left)
#133 Mon/Wed @ 6:30pm, starts June 28 (4 slots left)
#134 Mon/Thur @ 7am, starts July 5
#135 Tue/Thur @ 7:30pm, starts July 6
As with all Rest Days, there’s the opportunity to either make up one of the last 3-days’-worth of WODs or do the Black Box WOD. Today’s Black Box WOD is a unique one:
BLACK BOX WOD:
The Crossfit One World Rx’d Checklist Challenge
There will be four categories, Rx’d Men, Almost Rx’d Men, Rx’d Women, and Almost Rx’d Women. On a first-come first-served basis, competitors will sign up on the whiteboard in one of the four categories. Coaches will then run heats of about five or six people through each of the 30+ movements on the list. Once a heat completes a skill, it will move as a group onto the next skill. Competitors will remain with their heat throughout the checklist.
The heats will be separated by about five to eight minutes to avoid a bottleneck at a particular movement. The list is long and comprehensive, so classes may run closer to an hour and fifteen minutes than the standard hour.
Anyone can come in throughout the day to try their hand at the checklist; per usual, the back half will remain free for open gym.
Give the challenge a try! See if you can get through all the skills as Rx’d. See what your strengths are, see what your weaknesses are, maybe get a PR, or just devote some time to the high-skill crossfit movements.
Expect the Almost Rx’d weights and reps to be reduced by about 20 to 15 percent (115# thruster in Almost Rx’d versus 135# in Rx’d, etc).
If anyone has questions or wants to help proctor, please post on the blog. This is a monthly event at Crossfit One World and it looks like a blast, so give it a shot.
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