Every day at CrossFit 818 a new, challenging workout is written on the board and sometimes one of the movements might be a cause for concern. We've all experienced this, when you see a difficult gymnastic movement, like pistols, or a heavy Olympic lift and think to ourselves, "How am I going to get through this?" The solution is what makes CrossFit accessible to anyone regardless of age or level of physical fitness. The purpose of each workout is to apply a meaningful effort that will help you adapt into a better athlete, so there is no shame in not being to to perform a workout as it is prescribed. In fact, many workouts are written with high level athletes in mind - we can aspire to become incredibly fit, but be aware that before we our goals there will likely be some hurdles along the way.
How do you scale a workout properly? Simple. Take the prescribed weight and reduce it to something that you know you will be able to do throughout the duration of the workout. If the movement itself is the problem you can select a number of progressions to do or sub it for a similar movement. At first there will be some trial and error in figuring out what works best for you, but with enough experience you will be able to estimate which scale to use on the fly.
As prescribed or scaled, TD is going to get a great workout!
CrossFit Games Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 reps Clean and jerk (135/95)
6 reps Clean and jerk (135/95)
9 reps Clean and jerk (135/95)
12 reps Clean and jerk (135/95)
*Keep going up in reps following this format until time is completed.
Find more info here.
We will be running this in two separate heats so Heat 2 will judge for Heat 1 and vice versa. That way when you're done, you can submit your score to the CrossFit Games website and see how you rank up against everyone else who's competing! Even if you're not participating in the Open, come to class anyway to do this workout with everyone else!
Posted by Commish.