Video courtesy of Catalyst Athletics. Our Squat this cycle will be good ol’ fashioned Back Squats! Creating that raw strength in the legs will help with EVERYTHING! Maintain a flat back through the reps, don’t hunch over, and don’t let the knees cave in.
WOD:
12 Min AMRAP:
2 Burpees
2 Box Jumps (24/20)
2 Chest2Bar Pull Ups
4 Burpees
4 Box Jumps (24/20)
4 Chest2Bar Pull Ups
…etc….add 2 reps each time you come back to a movement
Nice gymnastic climbing ladder to finish out the week! Don’t come out too fast on the smaller sets. Still keep a steady pace.
Video courtesy of Catalyst Athletics. Our pull from the ground this cycle will be the Snatch Pull. With the Snatch Pull, you do not have to hit a high elbow pull (unless you feel froggy). The focus should be explosive hip opening and a violent shrug every rep. You do not have to hold onto the bar for the whole set. You can drop after every rep if you want.
WOD:
Every Minute on the Minute x 16:
1st: 15/12 Calorie Row
2nd: 7 Deadlifts (225/155)
3rd: 15/12 Calorie Row
4th: 7 Handstand Push-ups
As with all EMOM WODs, any time left over in a given minute is rest time. Use it to get your breathing under control before moving to the next movement.
Scaling Options:
Bar weight -> 185/130 ->155/110 -> as needed
HSPU -> Pike Push Ups
Cool Down:
Hang from pull up bar – accumulate 3 min hang time
Video courtesy of Reebok CrossFit ONE. The Hand-Release Push Up is great way to ensure an athlete is getting full range of motion each rep. Try not to let the body relax at the bottom. Don’t let these become snake push ups.
Look to break your pull ups into manageable chunks during the WOD. This will help avoid hitting failure during that part of the WOD.
Scaling Options:
Hand-rel Pus Ups -> Regular Push Ups -> Push Up off a bench
Hope everyone enjoyed the Open! Think we all came out of it better than we went in. We’ll have fun doing it again in October!
Time for our new cycle!
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
3@60%
3@65%
2@70%
Sets start every 2 min
%s Based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. Our clean complex this cycle will be a 3-position clean (Floor, below knee, and above knee). The goal is to hold onto the bar through the complex. You can drop the bar between reps. Focus on getting the hips to open violently as to save your arms from having to pull as much.
WOD:
5 Rounds
In 3 Minutes, Complete:
10 DB (35/25) Step Ups (24/20)
15 Wallballs (20/14)
Score is slowest round.
For each round, you will have three minutes to complete the required work. Any time left over will be rest. Note the finish time in each round. Once done, figure out which round took you the longest. That will be your score. Highly suggest not coming out of the gates on fire, but move with a definitive purpose as to set a good time to match/beat every round. IF for some reason you are not able to finish the work in a given round, the next round, reduce your reps.
Pic courtesy of Instagram. This is how you close out the 2019 CrossFit Open! With the reining male and female champs throwing down! Click on the pic at 5pm local Thursday to go to the Games site for the announcement live from Miami!
WOD:
For Time*:
10 Cal Assault Bike
10 Cal Row
10 Cal Ski Erg
20 Cal Assault Bike
20 Cal Row
20 Cal Ski Erg
30 Cal Assault Bike
30 Cal Row
30 Cal Ski Erg
40 Cal Assault Bike
40 Cal Row
40 Cal Ski Erg
* Every 4 Min, Run 200M
Time Cap: 40 Min
Scaling Options:
So, when the clock hits 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, and 36:00, where ever you are in the WOD, you will stop and go run a 200M run. When you come back in from the run, start back up where you left off.
Video courtesy of The Shrugged Collective. Re-test time for High Bar Back Squats 5X5!!! The goal is to move more weight per set this time around than you did on 21 Jan. Don’t lose the points of performance on the movement. Tight core throughout!
WOD:
4 Rounds For Time:
10 Hang Power Cleans (135/95)
20 Hand-Release Push Ups
40 Double Unders
Use hook grip as much as possible in the hang PCs to save your arms. Goal should be unbroken each time you do the Hang PCs
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Hand-Rel PU -> Regular Push Ups -> Push Ups off a Bench
Finding a nice rhythm that allows constant movement will be key here. Goal should be to do the movements unbroken, but if you need to break them up, try to have no more than 2 breaks during any given movement. Use the transition from one movement to the next be the recovery time.
Hope everyone had a good workout Friday! Time to get ready for the last week of the Open!
S/S/S:
Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)
5X5
Increase weight ea set
Compare to 16 Jan
Video courtesy of Catalyst Athletics. Re-test time for Segmented Clean Deadlifts 5X5!!! The goal is to move more weight per set this week than you did on 16 Jan. Stay tight throughout each rep
WOD:
For Time:
15-12-9
Power Snatch (135/95)
30-24-18
Calorie Row
Start w/15 Power Snatches, then 30 Cal Row, then 12 Power Snatches, then 24 Cal Row, then 9 Power Snatches, and then finish w/18 Cal Row. The weight for the Power Snatch should be something that you could do 10+ reps unbroken if fresh
For Total Time: 3 Rounds Of: 10 Snatches (95/65) 12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
3 Rounds Of: 10 Bar Muscle-Ups 12 Bar-Facing Burpees
Time cap: 12 minutes, including 3-minute rest
period
NOTES
Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.
If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).
MOVEMENT STANDARDS
Snatch:
The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in
line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If
a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.
If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.
Bar Facing Burpee:
The burpee must be performed perpendicular to and facing the barbell. Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.
The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must
remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.
The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time.
The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.
The rep is credited when the arms are fully locked out while the athlete is in the support position 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. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and
wear hand protection.
For All Movement Standards, Scaling Options past what is below, and score sheets, click here
Scaling Options:
For total time:
3 Rounds of:
10 Snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 Rounds of:
10 Chin-Above Pullups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
(Scaled can step over bar in Burpees)
Joint Strike CrossFit 