CrossFit – Fri, Feb 27 – CrossFit Republic

CrossFit Republic – CrossFit

CrossFit Open 26.1 – INTRAMURAL PARTICIPANTS – PLEASE READ

Housekeeping Items:

1. We will have shirts and swag bags at FNL tonight. Shirts for those who made the deadline. Swag bags for everyone signed up for the open. Your swag bag includes a drink, a protein bar, and a protein packet. To answer this now instead of later, NO you cannot swap out for something else our of our fridge or off our shelf. We keep very meticulous track of our inventory. Just trade with someone if you’re not a fan of what you get.

2. Spirit weeks aren’t just for FNL participants. You can participate and score in the weekly spirit challenge at any class you go to!

3. You’ll see a bunch of places to log the workout below. The first one is our main gym scoreboard. The following 6 are for Wodify historical data and will be saved/logged into your profile for your own use later on. I configured our scoreboard for reps since it’ll be way easier to translate that to our Intramural Open leaderboard later on. Chances are, most will not finish this workout.

Open Workout 26.1 – 12 Minutes (AMRAP – Reps)

For time:

20 wall-ball shots (14/20 lb) (9/10 ft)

18 box jump-overs (20/24 in)

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap 12:00

Log reps and place tie break time in the comments (Time of previous set of full completed box movement).

Intended Stimulus

Remember to read the official standards, requirements, and regulations on the CrossFit Games website here

Most athletes should push to get into and/or finish the set of 66 wall-ball shots.

Advanced athletes should push to get into and/or finish the second set of 30 wall-ball shots.

Top-tier athletes will finish this workout within the allotted time.

Loading of the medicine ball should allow for at least 20 unbroken reps.

Maintain a smooth and consistent pace on the box jump-overs and med-ball box step- overs.

CrossFit Games Open 26.1 RX’d: (Ages 16-54) (Time)

For Time:

20 Wall Ball Shots

18 Box Jump-Overs

30 Wall Ball Shots

18 Box Jump-Overs

40 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

66 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

40 Wall Ball Shots

18 Box Jump-Overs

30 Wall Ball Shots

18 Box Jumps Overs

20 Wall Ball Shots

Time Cap : 12 Minutes

F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box

M : 20-lb (9kg) medicine-ball,10 foot target, 24-inch box

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1 RX’d: (Ages 16-54) click here

CrossFit Games Open 26.1: Scaled (Ages 16-54) & Scaled Teenagers (14-15) (Time)

Time Cap : 12 Minutes

F : 10-lb (4kg) medicine-ball, 9 foot target, 20-inch box (may step up)

M : 14-lb (6kg) medicine-ball,10 foot target, 24-inch box (may step up)

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Scaled (Ages 16-54) & Scaled Teenagers (14-15) click here

CrossFit Games Open 26.1: Masters (55+) (Time)

Time Cap : 12 Minutes

F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box (may step up)

M : 20-lb (9kg) medicine-ball, 9 foot target, 24-inch box (may step up)

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Masters (55+) click here

CrossFit Games Open 26.1: Scaled Masters (55+) (Time)

Time Cap : 12 Minutes

F : 10-lb (4kg) medicine-ball, 8 foot target, 20-inch box (may step up)

M : 14-lb (6kg) medicine-ball, 8 foot target, 24-inch box (may step up)

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Scaled Masters (55+) click here

CrossFit Games Open 26.1: Teenagers (14-15) (Time)

Time Cap : 12 Minutes

F : 10-lb (4kg) medicine-ball, 9 foot target, 20-inch box

M : 14-lb (6kg) medicine-ball, 10 foot target, 24-inch box

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1: Teenagers (14-15) click here

CrossFit Games Open 26.1: Foundations (Time)

For Time:

20 Wall Ball Shots

18 Box Step-Overs

30 Wall Ball Shots

18 Box Step-Overs

40 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

66 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

40 Wall Ball Shots

18 Box Step-Overs

30 Wall Ball Shots

18 Box Step-Overs

20 Wall Ball Shots

Time Cap : 12 Minutes

F : 10-lb (4kg) medicine-ball, 9 foot target, 20-inch box

M : 14-lb (6kg) medicine-ball, 10 foot target, 20-inch box

Put your rep count in the comment box

*The load, box height, and target height are suggested starting points. If you are

completing all the workouts in the Foundations division, you are free to decrease

or increase the loads and/or heights as your skill level allows.
To learn more about CrossFit Games Open 26.1: Foundations click here