You have 2 attempts at each task to find your max effort:
1. 500 Meter Row
2. L-sit hold
3. Handstand Push up, strict
4. Single leg continuous pistols, your opposite leg may not touch the ground between reps (you get two attempts on each leg)
You can complete the tasks in any order you want and can revisit them for a 2nd go at anytime. You have 2 attempts at each task to find your max effort.
CrossFit Endurance: We are meeting at North Boulder Park tomorrow at 4pm.
Sign-up Information for Workout 3 at Roots
This is going to be fun!
The workout:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb men / 110lb women)
Jerk (165lb men / 110lb women)
How to sign-up?
Click here to reserve a spot in a heat for Saturday’s workout. Simply click the “Sign-up Now” button for your desired time slot, and follow the on-screen instructions. As the heats fill-up, we will add more time slots to the schedule.
How much does it cost?
There is a donation box for visitors. Or you could buy a t-shirt.
How will the morning run?
We will run every hour like so:
:00 – :20, athlete warm-up
:20 – :30, Heat 1
:30 – :40, Heat 2
:40 – :50, Heat 3
:50 – :00, Heat 4
Please plan to come warm-up for your time slot in the :20 minute warm-up period at the start of each hour!
Who can participate in the workout?
EVERYONE! In other words, even if you did not sign-up for the CrossFit Open, you should still come take part in the fun. We hope that all Roots athletes will take this opportunity to come and do the workout just as you would on any Saturday. We will scale as needed. AND all athletes that participate in the workout will be entered to win a prize from the Lululemon Boulder store!
What’s going on afterward?
The Roots Community Day!
What is Community Day, you ask?
Community Day is about celebrating CrossFit and the great community of athletes we get to workout with on a daily basis. Bring the family, bring a lawn chair, come watch some of the heats, participate in the workout, and stick around for some mingling and food! We’ll start-up the grill at 11:00am and host a barbecue and social event. We’ll have lots of burgers, compliments of Yampa Valley Beef, Boo Bars, and Silk Pure Unsweetened Almond Milk from Whitewave Foods. Our favorite coffee shop in town, The Cup, will provide coffee throughout the day. Roots athlete, chiropractor Dr. Jason Orowitz, will be there with his adjustment table to talk shop and give athletes a once over. We’ll also host a “Show a Friend” workout where you can take a non-CrossFitting friend through a workout. We’ll host that around 12:00pm after the heats are completed. AND the CrossFit Headquarters media team will be on-site to film the action and get everyone’s reaction to workout 3!
If you are interested in volunteering, judging, or helping out, please email Stefanie. Roots Crew! – we’re in search of folks to bring fixings for the Yampa Burgers – we’re going to create a Junk Burger Bar! If you’re interested in pitching in some toppings, please click here to list your name, and thank you!
To repeat my comment for yesterday:
Please Please Please come to this and do the workout and cheer on your fellow Roots members. It will be a lot of fun and we will all need some encouragement to keep picking up this bar and lifting it overhead!
This sounds like an amazing day – can’t wait!
Sounds like a lot of fun! Wish I could be there to cheer everyone on. Good luck Roots Crew!
110lbs? I’m scared! ….Scott, I’m surely going to need that “encouragement”!!
Let’s lift some heavy shit!!!!!!!!!!!!
[…] Ok folks, the fun is upon us! Tomorrow is the CrossFit Open Workout 11.3 and Roots Community Day. Festivities begin at 9:00am with the workout and then transfer over to a full on barbecue and social event at 11:00am. Details on the event can be found in this post. […]