% based off 2RM
8 rounds of 20 sec work, 10 sec rest per movement
Score = total reps
Scale Options:
MU – Burpee to Kipping PU
or
Burpee to Dip and ring row
HSPU – 2 mats under head
or
Wall walks
or
Seated DB press
Pistols – w/band
or
To target (box of stack of plates)
Increase weight per round
Video courtesy of Catalyst Athletics. The clean pull is the most common clean-related strength exercise. Just like with Snatch Pulls, keep your speed deliberate up until the power position, then VIOLENTLY extend the hips!
Male – 205, Female 145
Scaling Options:
A. Regular “DT” (155/105)
B. 135/95
C. 115/75
In honor of last weekends CrossFit Games, we’ll take a shot at the final WOD from Friday Night.
pic courtesy of CrossFit HQ.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.
Increase weight per round
Video courtesy of CrossFit HQ. Yesterday we worked on keeping our snatch position when pulling the weight from the ground. Today we will focus on dropping under the bar to the bottom of an OH Squat.
Throughout the WOD…
Increase weight each set
Video courtesy of Catalyst Athletics. Keep a deliberate speed through pulling up to the power position, then BANG! Violent hip extension.
4 Rounds For Time:
10 Tire flips
400M (trail outside)Run
Video courtesy of CrossFit.com
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.
pics courtesy of the CrossFit Games
Big Congrats to Ben Smith, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins this weekend at the CrossFit Games. As always, it is inspiring watching all of you!
This week is a re-test of the 2RMs we set a couple months back. It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!
*Percentages based off old 2RM
Pull-up Biathlon
For Time:
400m Run
18 C2B pull-ups *
400m Run
15 C2B pull-ups *
400m Run
12 C2B pull-ups*
*Each time you come off the bar before finishing the needed reps, you must complete a 200M run.
Ex: If I finish my first 400M run, then go to my pull ups, if I drop off the bar prior to getting through 18 reps, I must go run a 200M. After the 200M I can go back to the pull ups. If I drop again prior to hitting 18, I go run another 200M. Once I get 18 reps, I go run my 400M run, then get back on my bar for 15 Chest to Bar Pull Ups. Again, anytime I come off prior to completing the reps for that round, I must complete a 200m run. Best idea – don’t drop off the bar early.
Video courtesy of the CrossFit Games. Today’s WOD is a take on this WOD from the 2014 Games.
This week is a re-test of the 2RMs we set a couple months back. It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!
*Percentages based off old 2RM
*Conduct 1 strict pull-up each time the hands leave the bar
Scaling Options:
Scale A: 45 at 135/95
Scale B: 45 at 115/65
Scale C: 30 at 115/65
Make up Mon or Tues
Or, work Handstand Walk Skill
10 minute time limit
Reps are total, not per person.
When partner has to stop during HSPU or WB, they MUST switch places with partner.
During HSPUs, partner not doing HSPU holds med ball locked out overhead. EACH partner MUST do at least 1 rep.
During WB, partner not doing WB holds the bottom of an air squat. EACH partner MUST do at least 1 rep.
For MB sit ups, partners sit in butterfly position in front of each other. Partner 1 goes back w/MB overhead, MB touches ground as partner 1’s back hits the floor, partner 1 comes up from sit up and passes MB to partner 2. Partner 2 now does a MB sit up.
For MB clean over shoulder, ball comes from ground, and partner must clean the weight and toss over shoulder (similar to stone over shoulder,…just much lighter). Reps for these can be broken up however the team sees fit as long as each partner does at least 1.
This week is a re-test of the 2RMs we set a couple months back. It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!
* Percentages based off old 2RM
Video courtesy of Super Training TV. Mark Bell from SuperTraining Gym and Brandon Lilly discuss floor press technique and the importance of incorporating this accessory movement into your bench press training routine.
Scale options: Pull Ups – Ring Rows
This week is a re-test of the 2RMs we set a couple months back. It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!
*% based off of old 2RM
Cluster = (Full) Clean + Thrusters
