During the open, each athlete performing the workouts will have to be judged. Meaning somebody will be watching you, insuring full range of motion is done properly, counting your reps and validating your scores. It doesn’t get more official than this. Anybody can be your judge as long as they are familiar with the movements and standards. The best way to be familiar with the movements and standards is by doing the online CrossFit judge course. This is a well done course, like any other CrossFit course and well worth your time. This is not only good to be a good judge but also good for you. At the end of the day, we all want to have a good time, have fun and get fitter in the process, range of motion and proper movements are there to ensure we all do the same thing and get the most of each workouts. Do not get confused with scaling, you could be scaling the load, changing some movements completely or the range of motion. That’s a different story, we could say that the movements and standards applies mostly for the as prescribed workouts (Rx). Doing a workout Rx means that all the movements, weights and standards have be done properly. If you miss a rep in the workout because you trip on a double under, that rep doesn’t count for example. If you didn’t achieve full lock out overhead with the barbell, no rep. We highly recommend everyone to take the judge course, only 10$ and you will learn a lot. Here’s the link:
https://certifications.crossfit.com/ccft/continuing-education
5 sets
1 snatch balance + 2 overhead squat (Build to max)
Push press (Build to max)
2-2-2-2-2
Split jerk (Build to max)
1-1-1-1-1
Acc. work
Snatch grip RDL
5-5-5-5-5
Strength
Deadlift (Touch and go, Build to max)
5-5-5-5-5
Note: Touch and go meaning, as soon as the bar touch the ground you go back up without stop at the ground. If you have to stop at the ground, it’s just too heavy. The goal is to work on barbell cycling
METCON
10min AMRAP
8 wall balls 20/14
8 push ups
8 kettlebell swings 53/35
