CrossFit Citadel

_Open Summary The Open was the first of its kind, a truly open competition. Anyone, anywhere could compete. The 2011 Reebok CrossFit Games season began with the first ever Open competition. Athletes worldwide competed in six workouts over six weeks, posting their scores in real time and online. Anyone could throw their hat in the ring to compete for a position among the fittest athletes in the world. In all, more than 26,000 athletes competed in the Open, making it one of the largest sporting events in history.

Competitors had two options to validate their
performances. They could workout at a local affiliate, where they would be judged in person, or they could submit video evidence of their performance to the entire community. While there were some truly awesome video submissions, surprisingly, 97% of the competitors chose to validate at an affiliate, demonstrating the global reach of the CrossFit movement.

Provided that each workout was completed and score submitted prior to the close of each week, there was no limit to the number of attempts. Some chose to lurk in the shadows, banking it all on a single last minute effort. Others did the workouts three or more times, risking burnout to better their position with each attempt.

_ A. Clean & Jerk 3-3-3-3-3

B. In teams of two, one person performs KB swings while the other runs 400m. Teammates must tag up on the KB after every run. Fastest team to reach a total of 300 KB swings as a team wins.

300 Kettlebell Swings (53#/35#)
400 m Run

Post total time.

_WOD
5 rounds for QUALITY and FORM of:
5 Kettlebell Swings
5 Kettlebell Overhead Squat - right arms
5 Kettlebell Snatch (one arm - R)s
5 Kettlebell Overhead Squat - left arms
5 Kettlebell Snatch (one arm - L)s
5 Kettlebell Windmills (R)
5 Kettlebell Windmills (L)

THEN


Sled push, 2 min
rest, 5 min
sled push, 2 min

Post weight used and total distance.



In Andy McNab’s bestseller Bravo Two Zero, a book about a famous British SAS mission in Iraq, the commandos use the term “hard routine” to describe their mindset, focus, and seriousness when at work. When they step into an actual mission, crossing the line of departure, they say that they go on the “hard routine.” From that moment on, the rules are strict, the focus is singular, and all available resources are brought to bear with an intensity that is necessary for success.When they’re on the hard routine, there is no room for selfishness, indulgence, compromise, or distraction.

_Kelly Starrett discusses the correct position at the top of the ring dip: external rotation with hands at 11 and 1. "To solve problems with 'Hey, my shoulders hurt whenever I ring dip,'" Starrett says, "Look at where you started: internally rotated, shoulder forward, trashing the front of your shoulder."

WOD
1 Round for QUALITY and STRENGTH:
50 Kettlebell Presses
20 Standing Dumbell Inverted Crosses
50 Ring Dips
This is not a timed workout.