Odd – 3 KB Deadlifts, 4 Russian Kettlebell Swings, and 5 American Kettlebell Swings (53/35)
Even – one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU
So, every odd minute, complete 3 KB Deadlifts, 4 Russian KBS, and 5 American KBS (53/35). The remainder of the minute is rest. For the even minutes, complete one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU. Goal here is to not drop off the bar until doing all three moves.
21 Kettlebell Swings (53/35)
12 Pull Ups
Compare to 20170906
Time to do a comparison on a benchmark we did back in Aug. Shoot for a sub-12/15 min range if you can.
T2B -> Knee Raise
C2B -> Chin Above -> Buddha Pull Up
Bar MU -> 1 burpee and one jumping pull up per rep
This will be the pull movement for our cycle. Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
Complete as many rounds as possible in 20 minutes of: 8 Toes-To-Bars 10 Dumbbell Hang Clean & Jerks 14/12-Cal. Row
This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep
For full movement standards, and score cards, click here.
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Video courtesy of Rogue Fitness. Little different squat on this cycle. The Zercher Squat is easily one of the most overlooked squats out there. Reasons range from comfort level to lack of confidence in the position. That being said, focus on keeping proper form over huge loads this cycle. If done properly, this is an excellent way to improve explosion out of the bottom of squats, great for hip mobility, and awesome for core engagement.
pic courtesy of CrossFit Oak Harbor. Don’t forget, the 2018 Open begins Thursday night! Each week, the Open WOD will be our daily WOD, so be ready to have some fun! Don;t forget, week 4 of the Open happens in AZ, and there will be a special Military Edition of the Open right after the main show on CrossFit HQ’s Facebook page. Come out and join in the festivities!
Three Position Snatch (Ground, Right Below Knee, High Hang)
based on 15Feb 1RM
Set starts every 3 minutes
Video courtesy of Catalyst Athletics. For this cycle, we will do a three-position Snatch (Ground, right below knee, and high hang). Goal is to hold onto the bar throughout the complex. Also, these should be squat snatches.
150 wall-ball shots (20/14)
Compare to 20161216
10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent. Make a game plan and keep it.
Re-test WEEK!!!!! Time to see who has been doing every rep variation in this cycle! If you have, you should be able to move more weight than you did on 28Dec2017.
Video courtesy of CrossFit Games
CrossFit Open 14.2
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
The Open starts next week! One last trip down memory lane on a past Open WOD. So, with this, each time you get 3 minutes to get through 2 rounds. Any time left in that 3 minutes is rest. Add two reps per set to both movements every 3 minutes until you can’t reach the rep count for a given 3-minute segment. Best advice I can get on this is not o red-line to get through and try t get rest. Rather keep a steady pace that finishes you up roughly 20-15 seconds prior to the end of a 3-min segment. This way, the heart rate doesn’t drop too low (if it drops low, it’s hard to get movement going again)