The Grand Finale

Posted on April 26, 2011 by Allison Bojarski

Wednesday 110427

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
Thruster, 3 reps (men: 100# / women: 65#)
3 Chest to bar Pull-ups
Thruster, 6 reps (men: 100# / women: 65#)
6 Chest to bar Pull-ups
Thruster, 9 reps (men: 100# / women: 65#)
9 Chest to bar Pull-ups
Thruster, 12 reps (men: 100# / women: 65#)
12 Chest to bar Pull-ups
Thruster, 15 reps (men: 100# / women: 65#)
15 Chest to bar Pull-ups
Thruster, 18 reps (men: 100# / women: 65#)
18 Chest to bar Pull-ups
Thruster, 21 reps (men: 100# / women: 65#)
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Ray Peat on the health benefits of coconut oil
Think “spread” to lift heavy, part 1; part 2
How to sharpen a knife
Turkish (oil!) wrestling
Corned gizzards & cabbage / Azorean linguica stew

The Black Box introduces the “Learn and Eat Series”
Inaugural topic: Clean & Jerk
Learn the fundamentals of the Clean & Jerk with our in-house Oly experts Kevin P., Avery, and Nicole W. Then, join everyone immediately after for dinner at Rare restaurant.
Sat, May 14th, 4-7pm
Part 1: 4-6pm Clean & Jerk Seminar
Part 2: 6-7pm Dinner at Rare Bar & Grill, Chelsea
Price: $60–includes the seminar plus $20 towards your dinner
15 people MAXIMUM! –SIGN UP NOW!

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Description

    Thruster
    This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

    Chest to bar pull-up
    This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

    ————————-

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.

    ————————-

    Scaling options for today’s workout, for those not officially competing the Games Open:

    Big Dawgs and Pack:
    as Rx’d

    Women – 65 pounds

    Puppies:
    Men – 25-45
    Women – 10-20

    * Puppies if you are unable to do chest to bar pull ups do regular pull ups
    ** If you are unable to do regular pull ups sub assisted or beginner pull ups

  • Richard

    66; scaled to 65lb (back injury) and medium blue band for pull-ups. Congrats to everyone for making it through sectionals!

  • Steve Slo

    Hey… I’ve got a friend who wants to give CFNY a try…
    Is there still room in tonight’s beginners class?
    Who’s running it?

    • Hari

      Rickke is running it, and there is room.

  • Sean M.
  • Richard

    Anyone have any thoughts on whether or not the iPhone/iPad apps like “20 Chin-Ups” are good for increasing chin-up / pull-up capacity?

    • http://jimherrold.com jim

      general consensus is that ANY app will make you a better athlete. typically the more expensive the app, the better the results will be; but more importantly, said results will be FASTER!

      • Richard

        Ha! :-)

        Here’s the better question: what’s an easy-to-follow on-your-own program for increasing pull-up power? Not sure there’s much science to how the folks who write the “20 Chin-Ups” and “100 Push-Ups” organize their drills.

  • Avery

    Richard:

    If you google “Pavel Pull up Program” or “Fighter Pull up Program” you will see a lot of links to some basic pull up programs to increase your overall pull ups numbers. Quite a few people at the box have used this specific program successfully in the past.

  • Jay

    65 Rx’d

  • Jai

    79 reps, 33# bar and purple string.

  • mike n.

    57 rx’d