3/9/13 CrossFit Open 13.1
FitCamp
You will be doing the CrossFit Open as well but with a few modifications.
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
40/25# Kettle Bell Swing, 30 reps
30 Burpees
50#/35# Kettle Bell Swing , 30 reps
20 Burpees
70#/53# Kettle Bell Swings, 30 reps
10 burpees
90#/70# Kettle Bell Swing, as many reps as possible in remaining time
Fitness/Performance
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45-pound Snatch, 30 reps
30 Burpees
135/75-pound Snatch, 30 reps
20 Burpees
165/100-pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
*burpees are done to a 6″ target OH*
Myofascial Release and Mobility
For those of you who are mobility challenged I suggest you watch this video. For those of you who are more flexible keep your warm-ups more ballistic and dynamic in nature.
Movement Efficiency
Here is a bit more on preparing for the burpees
https://gymnasticswod.com/content/crossfit-games-breakdown-131