Any meters above or below 100 per round = the number of penalty moves
Rnd 1-5 – burpees
Rnd 5-10 – Toe2Bars
Videos courtesy of CrossFit HQ. Goal is to stop exactly at 10M each round. If you go over or under that, then do one rep of the penalty movement for every meter you went over or under. Finish your penalty reps before moving on to the next set. Since there are enough rowers, do each round as a class. See who can get the best (lowest number of penalty reps) score in the game.
EMOM for 20
Odd min – 1 Rope Climb
Even min – 10 Box Jumps (24/20)
In today’s WOD, finishing fast is not the goal. Rather, focus on good form and efficiency in the movements:
Rope Climbing –
And Box jumps –
Rope Climb -> 3 rope walks or 1 successful leg raise/pinch and pull up, as seen in this video ..
Video courtesy of Rogue Fitness. Our pulling movement for this cycle will be the Sumo Deadlift. As stated in the video, get the hips lower than your shoulders before you begin the pull. As you wind up the hips do do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.
18 Min AMRAP:
200m Run Together
20 Deadlifts (315/220), alternating every 2 reps
Run -> 250M row
Bar weight -> as needed. Goal is 80% of 1RM
Hang from pull up rig – accumulate 3 min hang time
*Tabata = 8 rounds of 20 sec work, 10 sec rest. So, do all sets of Thrusters before going to Pull Ups, and all sets of pull ups before going to dubs, then all sets of dubs before going to ab mat sit ups.
As you will read in the Scaling section, there is no scaling on Double Unders today. For those who do not have DUs, the reason is, we want to take today to practice getting the technique down. So, you get eight 20-second working sets to attempt to get some DUs in. Go for it!
Compare results to 2Nov2015
Bar weight -> as needed. Should be the weight you use for Fran
Pull Ups -> Buddha Pull Ups
DUs -> no scale, if you do not have DUs, today you will get 8 rounds of 20 sec practice
Ab mat sit ups -> feet anchored
2 min of alternating downward dog/cobra 20 sec holds
-break up reps any way you want. One athlete working at a time
30 Min Time Cap
For the Snatches, the goal is good chunks in the light sets, then more manageable chunks when the weight gets heavier. For plate OH Walking lunge, keep arms locked out and have back knee just kiss the ground, just like in this video (courtesy of Paradiso CrossFit)
Bar weight -> as needed. Goal is to increase weight twice in WOD
OH plate weight -> as needed – goal is at least 10 steps unbroken
*Any time you drop, stop counting toward your minute. Start back up when you are back in L-Sit)
Video courtesy of Power Monkey Fitness. Quick demo on the Hanging L-Sit. If during your L-Sit, you have to come off the bar, remember time-wise where you stopped in the minute. When you get back to an L-Sit, begin counting where you left off.
Video courtesy of Dave Levey. Three different techniques you can use for the D-Ball over shoulder.