CrossFit SAC and CrossFit Loomis

Special workout today. CrossFit Roseville has invited CrossFit SAC and CrossFit Loomis over to do a workout from the 2011 CrossFit Games Open competition.

Sign-up for heats starts at 8:00 AM.

Workout briefing starts at 8:15 AM.

Heats start at 8:30 AM and every 20 minutes until everyone has done the workout. Heat sizes will be 10-12 athletes at a time. Every athlete will have a counter/judge to count and score the workout. Your counter needs to be from a different box than the one you train at.

CrossFit Open WOD 11.3

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/100 pounds
12 Push-ups
15 Box jumps, 24″/20″ box

As always, scaled options will be available and anyone can try this workout.

Please review the video below and be familiar the standards of movement. You will be asked to complete your reps following these standards and you will be asked to count for another athlete and when you do count you are expected to hold the athlete to the strict standard.

[youtube=http://www.youtube.com/watch?v=Hiluk9nhGXs]

You will be required to open your hips completely while still on the box (different then the standards video) and not to open your hips in the air while jumping off of the box.

We want everyone to have a great workout, but more importantly, enjoy the experience of this workout, working out with new people, and for some of our guests, working out in different new gym.

We hope you get the chance to meet some new people and have a great time at CrossFit Roseville.

~Justin

Comments 1

Leave a Reply

Your email address will not be published. Required fields are marked *