Increase weight each set
Less sets than the 5X5 week, so shoot for heavier loads each round
Highly suggest keeping a god hook grip on the hang PCs
Scaling Options:
Bar weight – as needed
Ab mat sit ups – Feet anchored
Compare to 2Sept2015
Time for a good retest of a great Benchmark. Look up what your previous PR is and smash it!
Scaling Options:
400M run – 500M Row
KBS – 35/25
Pull Ups – Supine Ring Rows
Roll out forearms x 2 min per
Increase weight each set
Make transitions quick! Get used to loosening the feet straps in one quick move. Goal should be sub 20 min. Under 15 is amazing. Use the rest time to get ready for a 500M sprint every time.
pics and video courtesy of The CrossFit Games
Post Scores here and on the Games website (if you registered)
NOTES
This workout begins with the barbell on the floor and the athlete
standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10
power snatches, then move to the pull-up bar to perform muscle-ups.
After 3 reps, the athlete will move back to the barbell and begin their
next round.
Your score will be the total number of repetitions completed within
the 7-minute time cap.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each
round, 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 full round. In the case where 2 athletes have the
same score (total number of reps), the athlete with the lower tiebreak
time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time
remaining. If you are using a countdown timer, you must convert to
elapsed time before reporting your score. For this reason, it is recommended
you set your clock to count up.
Movement Standards:
Power Snatch – The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
For divisions that use an empty barbell, or if plates smaller in diameter than standard bumper plates are used, each
repetition must begin with the barbell clearly below the knees.
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. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders
and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all
requirements are met.
Bar Muscle Up:
In the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet
off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels
may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders
over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
Jumping Chest To Bar Pull Up (Scaled Only):
For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing
tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and
the bar.
At the bottom, the athlete must lower himself or herself so the arms are fully extended.
At the top, the chest must clearly come into contact with the bar below the collarbone.
For those looking for a good bar muscle up progression to help prep, start here on Gymnastics WOD and watch all three parts.
Increase weight each set
Video courtesy of Jonathan Lwowski. In the pause, don;t let your back relax or shoulders slump forward. Hold the position tight!
Scaling Options:
400M run – 500M row
Power Snatch – 95/65
Video courtesy of Rogue Fitness. For those who forgot what Glute-Ham Raises looked like. If you’re butt, hamstrings, and calves don;t feel like cramping at the end of those, you’re doing it wrong.
Scale Options:
Bar Weight – 85/65, 75/55
Set on 25 Feb
Scaling Options:
PullUps – ring rows
DL – shoot for 60-70% of 1RM
DUs – 2X SUs w/10 min DU practice AFTER WOD
Video courtesy of Greg Pendlay
Video courtesy of the CrossFit Games. Nicole Carrol with some good strategy tips for 16.2, which will be…
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled Option:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
MOVEMENT STANDARDS
TOES-TO-BAR
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the
arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
DOUBLE-UNDER
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for
the rep to count. Only successful jumps are counted, not attempts.
SQUAT CLEAN
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the
rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
pic courtesy of the CrossFit Games
Tune in to Games.CrossFit.com at 6pm local to see the announcement of 16.2 and watch Björgvin Guðmundsson and Dan Bailey throw down. What will Castro throw at us this week?
Burpee for every meter over and 2 burpees for every meter under. Add up all burpees and do at the end.
Video courtesy of CrossFit HQ. Jeff Bridges, Dan Bailey, and Rich, by god, Froning going through a friendly game of “Rowling”
Based off 1RM, set on 25Feb
Even if the weight you did on 25Feb was light, use that for your % work on this cycle.
Time to utilize that track!
Scaling Options:
150M row sprints
Joint Strike CrossFit 