Coach D getting to meet the coach of the National Champion Ohio State Buckeyes, Urban Meyer. Thank you PGA for allowing Luke and DM airmen participate in the “Birdies for the Brave” program at the Waste Management Pro Am at TPC Scottsdale.
Are you doing the Open??
Olympic Lifting:
4×3 Touch n’ Go Power Snatch 4×3 Touch n’ Go Power Clean and Push Jerk
Increase weight each round. Post highest successful set of 3 for both to Comments
*Keep adding 5 double unders every minute until you cannot complete the req’d reps for that minute
If you are not able to string 5 or more double unders scale with a double under to single under ratio of 1:2.
Also, take 5-10 minutes after the WOD to work on your double unders.
200 yard shuttle run*
Deadlift – Max Reps (185/130)
Rest 2 minutes between rounds
*For shuttle, sprint 50 yards, touch and sprint back, touch and sprint back, touch and sprint back. If your doing this workout at the tent run to the curb then back to the door for the shuttle.
Video courtesy of CrossFit HQ. In 2012, for the release of the WOD former Games Champions, Jason Khalipa and Kristan Clever demo’d the WOD.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps.
Big thank you to the NFL for bringing the Pro Bowl teams to Luke AFB for their practice last Thursday. Looking forward to a great week of fun with the Super Bowl hitting next Sunday!
A good amount of the Olympic Lifting and Strength potions will be based off of weight used last week. Please look in your journals to know what weight to use.
Olympic Lifting:
Low Hang Snatch (below knee)
1. 5×2 @ 80% of 2RM
Post weight used to Comments
Strength:
Snatch Pull
1. 5×2 @ 90% of 1RM
Post weight used to Comments
Video courtesy of Catalyst Athletics. To do these successful, set up for your normal snatch, go through the first and second pulls. Don’t rush through. Move as you would for a regular snatch. When hitting the top of the second pull, achieve triple extension and shrug up HARD, but don;t camp out at the top. Just like in normal snatch, you want to hit this high point fast and then quickly drop (with these, instead of dropping under the bar, you are dropping back to your start).
WOD:
30-20-10
Row (Cals)
Alternating KB Snatch (53/35)
GHD Sit Up
Open workouts to heavy? Movements to advanced?
Check out the video below about the NEW scaled division of the CrossFit Open.
Video courtesy of CrossFit®
Olympic Lifting:
Snatch
5×1 heavy for the day
Clean and Jerk
5×1 heavy for the day
Strength:
Pause Front Squat
4×3
WOD:
Team of Two complete the following:
10 Hang Power Clean (135/95#)
15 pull-ups
20 Kettle bell Swing (1.5/1)
200m run
20 Hang Power Clean
30 pull-ups
40 Kettle bell Swing
400m Run
40 Hang Power Clean
60 pull-ups
80 Kettle bell swing
800m run
Runs are done together. All other movements are split as needed, one person working at a time.
4×3 Touch and Go Power Snatch 4×3 Touch and Go Power Clean and Push Jerk
Post highest successful 3-rep of both to Comments
Strength:
A) Bench Press 3×3 to est 3RM, then 1×3 @ 95% of 3RM, 1×3 @ 90% of 3RM B) 5×3 Muscle Ups*
*A and B work is done as supersets. For example, perform a set of 3 Bench Presses rest 60 seconds, then perform 3 Muscle ups, then rest 60 seconds. Repeat until all sets are complete
Push Jerk 1. 3×3 to establish a 3RM 2. 1xMax Effort @ 85% of 3RM
Post 3RM and total reps of #2 to Comments
Strength:
A) Back Squat 4×3 Work to 3RM B) 4×10 Toes 2 Bar*
*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Toes2Bar, then rest 60 seconds. Repeat until all sets are complete
Post Back Squat 3RM to Comments
WOD:
pic courtesy of CrossFit Ft. Hood
Three 4-Minute Rounds: Row 500M Remaining time AMRAP Handstand Push ups Rest 1 Min between rounds
2-Position Clean+1 Jerk – go from Low Hang (below knee) then Hang (above knee) for Clean 1. 3×1 to establish 1RM of complex 2. 1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM
Post your 1RM for the day to Comments
Strength:
A. Snatch Balance 4×2 est 2RM B. 4×30 sec Ring Dips*
*A and B work is done as supersets. For example, perform a set of 2 Snatch Balances rest 60 seconds, then perform 30 seconds of Ring Dips, then rest 60 seconds. Repeat until all sets are complete
Post Snatch Balance 2RM to Comments
Video courtesy of Barbell Shrugged. Just wanted to make sure you guys knew the difference between a Drop Snatch, a Snatch Balance, and a Heaving Snatch Balance. For today, we will be doing the Snatch Balance, so start with the bar on your back, hands out at snatch grip, feet under the hips. Give a slight dip down (very shallow), then extend the hip and DROP under the bar, extending the arms at the same time. Feet should land and shoulder width (just like a squat).
WOD:
Open Flashback
Where were you when you first heard the announcement of…
pic courtesy of thrxreview.com
14.4
Complete as many Rounds as Possible in 14 Minutes of 60 Cal Row 50 Toe-to-Bars 40 Wall Ball Shots (20/14) 30 Cleans (135/95) 20 Muscle Ups
Post score to Comments
video courtesy of CrossFit HQ. Please pay attention tot he movement standards.
Please note the gym’s hours for Martin Luther King Day.
Olympic Lifting:
Low Hang Snatch (below knee) 1. 3×2 to establish a 2RM 2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM
If you made a new 2RM, post to Comments
Strength:
A) 5×2 Snatch Pull @ 110% of 1RM Snatch B) 5×5 Free standing Handstand Push Ups*
*A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the 5 Free Standing HSPUs, then rest 60 seconds. Repeat until all sets are complete
Best way to get in position for these is have an ab mat or skull mat under your head, get in a tripod position first, then extend legs up so you hold a headstand. From here, you can either try to push arms to lockout or bend the legs into a squat, then extend violently to kip to the top of a HSPU. Either way, keep your balance, and come back down with control. If you have yet to master a HSPU against a wall, I suggest scaling to either doing HSPU against a wall or work HSPU negatives against the wall, or holding a handstand.
WOD:
21-15-9-6 Deadlifts (205/145#) Burpees 200m run (after each set of Burpees)
Joint Strike CrossFit 