Increase weight each set
Scaling Options:
Push Jerk – 75% of 1RM
Pull Ups – Banded strict pull ups
DU – 2:1 SU ratio
pics and videos courtesy of CrossFit Games.
Score = Total reps
Movement Standards:
Overhead Walking Lunge – Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart
from the last 5-ft. increment they crossed
Bar Facing Burpees – Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. All scaled divisions will jump over an unloaded barbell.
Pull Ups – 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.
Scaled Option:
Movement Standards:
Front Rack Walking Lunge – Each lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The lunge for scaled masters is unloaded. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together
on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.
Jumping Pull Ups – The pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.
Get excited! If you have not registered for the Open yet, click here and DO IT!
Compare to 1Dec
Compare to 1Dec
Rest up For Friday!
Pic courtesy of the CrossFit Games. Tune in to games.crossfit.com at 5:45pm local to watch the announcement of 16.1 and to watch Chyna Cho andEAmily Abbott throw down at NorCal CrossFit.
Increase weight each set
Compare to 21 Jan
Re-test of 5X5 for the Sumo Deadlift. Suggest have your opening set close to what you used in the 1st or 2nd set on 21Jan. Should see an increase for those last sets. But no rounded back!
Keep the arms locked out the whole time you are lunging
Scaling Options:
Plate – 25/15
Increase weight each set
Compare to 25 Jan
Re-test of 5X5 for the Floor Press. Suggest have your opening set close to what you used in the 1st or 2nd set on 25Jan. Should see an increase for those last sets
Video courtesy of Rogue Fitness
Scaling Options:
KB Snatch – 53/35
Pull Ups – supine ring rows
Video courtesy of CrossFit HQ. The Open starts this Friday! Be ready!
Increase weight each set
Compare to 18 Jan
Re-test of 5X5 for the Zercher Squat. Suggest have your opening set close to what you used in the 1st or 2nd set on 18Jan. Should see an increase for those last sets
Compare to 14Dec2015
This is a re-test of a timed WOD we did back in December. Look back in your log and compare!
Scaling Options:
Front Squats – 95/ 65, 65/ 35
Increase weight each set
Scaling Options:
Pull Ups – Ring Rows x 2
Push Jerk – as needed
Farmer Walk – 53/35
So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch. Once you stand up with the snatch, perform 4 OHS. Try using same weight as last week or heavier if you can maintain good form. The snatch pieces should be crisp, and OHS should be stable.
Score = Total Reps
Scaling Options:
Alt jumping lunge – Regular lunge
DUs – no scale. If anything, you get 8 rounds of 20 sec practice
BF Sit Ups – Feet anchored sit ups
(Whole body, spend 20 sec per section per side, rest 10 sec between. Go until whole body is done. Do extra if needed.)
Higher rep counts on today’s sets, but do not let form suffer. No rounded backs or inward knees!
Scaling Options:
75% of 1RM on Power Cleans
No weight ring dips or stationary dips, or box dips
Pic courtesy of CrossFit HQ. U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk
Scaling Options:
BJ – 20/16
Thrusters – as needed
Perform these 2 as a superset (not for time)
Joint Strike CrossFit 