WOD ONE IS?
So tomorrow begins our first (and hopefully our last) Quarantine Open! Coach Daniel is a student of CrossFit history and is starting us off with the classic Open Workout: 12.1.
On paper, it looks super simple, which means it is going to be very challenging. It is 7 minutes of burpees! It will be a very LONG 7 minutes for most of us.
The original 12.1 workout demanded that you jumped to a 6-inch target after completing a burpee but for the quarantine open we just ask that you open your hips (jump) enough that your feet at least barely leave the ground and we want an overhead clap. Coach Daniel and Madison give a great demonstration of the standards in the video below.
And here is a simple video on how to improve your burpees.
The record in 2012 for women was Kristen Clever with 143 reps and Scott Panchik with 161 reps.
QUARANTINE OPEN FAQ
Over the last few days we have had several recurring questions about scoring and divisions. Here are some answers, but if you have any other specific questions, reach out to us directly or post on the Cove Club (chances are that someone else has the same or similar question!)
Do I need to record myself or do I need a judge? No, we are on the honor system. Just do your best to meet the standards of the movements. We are doing this for fun.
Where do I submit my scores?Just post them on Wodify. We are asking that the score from today’s workout be posted before next Tuesday, so you have several days to get the work done, but you MUST post in the Wodify “results” for Tuesday’s workout.
Where there be a leaderboard? Yes, we are going to create a leaderboard and keep scores for both males and females in the RX and Scaled Division.
What division am I in?If you do all your workouts Rx, then you are in the RX division.
Should I do a workout to the RX standards or FX standards?It’s just a workout. Do what makes the most sense for you. However, you will always get a better ranking for your score if you do it RX.
Is there a prize? Yes, fitness! Oh, and bragging rights too 😉
Don’t sleep on this warm-up, as it prepares you for QO Wod 1.
Check out today’s video from Coach Daniel and Madison. They have some great tips and hints on how to get the most out of this workout. And they absolutely kill this workout.
Zoom class at noon if you are looking for company.
5 Pushup -> Down Dogs
10 Glute Bridges
12 Good Mornings
10 Scorpion Stretches (5 each side)
QUARANTINE OPEN WOD 1