Saturday, 17/01/15

16 Jan Saturday, 17/01/15

Registration for the 2015 Games Open is live. Click here to register.
This year there will be an Rx’d Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in.
When you register you will be asked to nominate an affiliate. Type in CrossFit King, wait for the drop down menu to appear and then select CrossFit King from the menu. There are a number of similar affiliate names so be careful to choose the right one. Every year I get people from around the world registering under our affiliate name because they haven’t been careful enough at this step.
You should also then choose CrossFit King as your team. This may seem obvious and you might think it’s automatic but affiliates can register as many different teams as they want so members might have a range of choices. By registering for our team if your score is one of the six best (three male, three female) from our gym for that week your score will contribute to the team score. It doesn’t matter if you think you won’t be contributing to the team score, we want you on the team anyway!
For today’s workout there are two options: “Luce” is long and tough, easily 30 minutes+ ; “DT” should be sub 15 minutes and some will go sub 10. If you are doing “Luce” I recommend that you weigh in at the start of the session and weigh yourself again at the end and try to replace the lost fluids. Come to the gym well hydrated – skip the coffee this morning.
A)
“Luce”
3 rounds for time:
1km Run
10 Muscle-Ups
100 Squats
*10/5kg vest
B)
“DT”
5 rounds for time:
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans (70/47.5kg)
6 Push Jerks (70/47.5kg)
httpv://www.youtube.com/watch?v=MVW8Pz-rgmw