Good illustration and point of performance for the split jerk
Snatch Balance ComplexBehind the neck (BTN) Push Press (Snatch grip)+Snatch Balance4 x 1+1
So, per set, do three BTN Push Press, then one Snatch Balance after lowering the bar onto your traps. If a snatch balance is to hard sub an overhead squat at the end of the BTN Push Press, do not rack on back. Go straight into a overhead squat.
WOD:
Grab a friend (or someone you see wandering around the gym) for this one!
Each teammate completes 3 sets of:
3 Rounds for time of:
12/10 Calorie Row 8 Lateral Burpees Over Bar
*Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. Slap hands to switch!
Saturday Crew doing work! Making 15.3 look easy! Hey, who else wants to have some get togethers for the Open WODs? Maybe do a Friday Night Lights get together for the last two weeks? We’re open for whatever, but guess what, if you want to do it, SPEAK UP!!!! We are always mentioning the Comments section on these posts. If you are reading these/using our WODs/getting together with folks int he gym for the WODs, then leave a comment! Let your voice be heard!
Olympic Weightlifting:
Snatch Complex Snatch Pull+Hi-Hang Snatch 5 x 1+1
Increase 5# per set from last week
Strength:
Front Squat 5 x 3 As Heavy As Possible
super-setted with…
Plank Hold 5 x 45sec
WOD:
EMOMx14 Odd: 1-2 High Bar Pause Back Squat, 3 seconds at the bottom (75% of 1RM)
Even: 3-6 Muscle ups
2 Min Rest then…
6 min AMRAP: Tire Flips
Pick one from outside the tent area that is challenging
Post total reps from AMRAP and total Muscle Ups to Comments
Video courtesy of CrossFit HQ
A tire flip is not a deadlift.
“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.
Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.
Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.
“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.
The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.
Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Video courtesy of CrossFit Games
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
pic courtesy of CrossFit Games. On Thursday evening, 5PM local March 12th, CrossFit Chicago will be hosting the worldwide announcement of the third Open workout. Following the announcement, two of CrossFit’s biggest female athletes (Julie Foucher and Lauren Brooks, pictured above) will go head to head and compete in the workout which will be broadcasted online. Click on the above pic to go to the Games website.
Olympic Weightlifting:
Hi Hang Snatch 5 x 2 @ 75% of 1RM Hi Hang Clean 5 x 2 @ 75% of 1RM
Post weights used for both to Comments
WOD:
15 Min AMRAP:
250M Row 15 HR Push ups 10 Hollow Rocks
Post total reps accomplished to Comments
Video courtesy of Team CrossFit Krav Magra
Quick set up and execution of the hollow rock position along with scale options.
So, per round, perform 2 Snatch Pulls, then one high hang snatch. Increase weight used 2Mar by2.5 to 5 pounds
Post weight used to Comments
Strength:
Front Squat 5 x 4 Increase weight used 2MAr by 5-10 pounds Plank Hold 5 x 45sec
Performed as super sets
Post weight used to Comments
Video courtesy of Barbell Shrugged. Some good pointers to help with Front Squat positioning
WOD:
Every 3 min on the 3 min mark for 24 min(so 8 rounds): Run a 400M run. Remaining time is rest
If you are unable to finish a 400M in under 3 min, you will finish whatever set you are on, then rest the remainder of the time until the next round starts.
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section 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. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Post total reps to Comments
Video courtesy of Barbell Shrugged. Some good tips from last year for this WOD.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
.
Movement Standards
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.
At the top, the chest must clearly come into contact with the bar below the collarbone.
For the chin-over-bar pull-up the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.
The jumping chest-to-bar pull-up bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall.
At the bottom, the athlete must lower themselves so his or her arms are fully extended.
At the top, the chest must clearly come into contact with the bar.
Video, pictures, and standards courtesy of CrossFitHQ.
Watch Michele Letendre vs. Emily Bridgers immediately following the Open Workout 15.2 live announcement at 5 p.m. PT (6pm local) March 5 at CrossFit Jääkarhu in Austin, TX.
Olympic Lifting:
Hi Hang Snatch 5 x 2 @ 70% of 1RM Hi Hang Clean 5 x 2 @ 70% of 1RM
…and a high hang snatch. Notice the start position for both. It’s a very shallow shift of the hips back and down before exploding up. The ladies shown here have been doing this for a while, so I would suggest dropping into the position slower, to allow you to set up the body properly to explode.
GOAT WORK:
Pick a weakness and spend 20-30 minutes working on the technique. Could be anything: Muscle Ups, HSPUs, HS Walk, Free-standing HSPU, Pistols, Turkish Get Ups, Front rack position, Row technique, DUs, anything….
You know yourself better than we do, so you should know what to work on,but if you need suggestions, look for one of us coaches roaming around today.
Video courtesy of CrossFit Mayhem. A Panel comprised of Rich Froning, Dan Bailey and members of the CrossFit Mayhem team, Thomas Cox and Ben Rogers, weigh in on working on your weaknesses. Pick up some valuable tips on today’s work.
As we continue on these workouts and in this journey of better fitness, please make sure you are doing all the right things when you are NOT in the gym. Work on recovery. There is a saying “There is no such thing as over-training, BUT, there is a such thing as under-recovering” If you are not properly hydrating (especially out here in the desert), refueling, and giving your body sufficient rest time, this style of constantly varied strength and conditioning, based in functional movements, done at high intensity COULD lead to injuries. We love seeing your smiling faces in here, so please take good care of yourself.
Olympic Weightlifting:
Clean Complex Clean Pull+Clean+Jerk 5 x 3+1+1 As Heavy As Possible
Post highest successful weight for the complex to Comments
So, per set, perform 3 Clean Pulls, then 1 full(read:squat) Clean, then 1 Jerk. Goal through each set – do not let go of the bar.
Strength:
Back Squat 4 x 3 As Heavy As Possible
super set with…
Reverse Hyperextension 4 x 10 Challenging weight
Post highest weight of both to Comments
Video courtesy of Westside Barbell. Powerlifting guru, Louie Simmons on the proper use of the Reverse Hyper. Guess what? We have one in the gym now. Use it! Your posterior Chain will thank you.
WOD:
“Gwen”
15-12-9 unbroken reps of Clean and Jerk
– You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground during a set. Rest as needed between sets.
Post weight used to Comments
This WOD is designed to test your grip and resolve. Don’t. Let. Go.
Joint Strike CrossFit 