Video courtesy of CrossFit HQ. Spend a few minutes working these techniques prior to today’s WOD
From the 2019 Mid Atlantic CrossFit Challenge
4 Burpee Box Jump Overs (24/20)
1 Rope Climb
Today’s WOD comes courtesy of the 2019 Mid Atlantic CrossFit Challenge. Some great athletes went through this one. If you are feeling froggy, throw on a 20/14 # vest as well. While they kept the time cap at 11 minutes, folks will have until the end of class to finish. IF you want to see how the event went, click here.
Box height -> 20/16
Rope climb -> 3 rope walks per climb
Video courtesy of CrossFit on the Hill. Quick demo of rope walks.
Video courtesy of Catalyst Athletics. Best way to end the week, with some good heavy Back Squats! The reps are lower per set, so go heavier than the 3X5 week!
DB OH Lunge, per arm (50/35)
DB Snatch, per arm (50/35)
*Alternate legs every lunge
**Alternate arm every snatch
So the WOD starts with 10 OH DB lunges with the DB in one arm, then 10 OH lunges with the DB in the other arm, then 10 alternating DB Snatches, then 9 DB OH lunge with the DB in one arm, then 9 OH lunges with the DB in the other arm, then 9 alternating DB Snatches, etc…
DB weight -> 35/25 -> as needed
Roll out quads, hamstrings, and glutes – 20 passes per section
For the burpee to target, mark off a target that is 6” above the top of your OH reach. Embrace the suck in this longer WOD. The run, although long, should act as a bit of a recovery time before hammering out the Burpee to target and the rope climbs.
Bit of a grinder today, with quite a few reps on 5 movements. If possible, try to go unbroken each time you start a movement (if you need to break them up, take no more than one pause each set), and use your transition time between movements for your recovery.
3-Position Clean (Floor, Below the Knee, above the knee)
Sets start every 3 min
%s Based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. Our third time hitting the clean complex in this cycle. Weight stays same as last time but reps go up. With the increase in reps, we will increase the length of each round to 3 minutes to allow proper recovery. Focus FAST hip extension, and then getting those elbows in front of the bar as quick as possible.
50 Double Unders
15/10 Cal Row
Aim for a pace that lets you move through the entire 15 minutes pretty much non-stop.
With “Murph” right around the corner, what better time to start getting your bodyweight movements dialed in? The box jump overs and burpee box jumps that sandwich this WOD are just a nice little extra spice!
3-Postion Snatch (Floor, Below the Knee, above the knee)
Sets start every 2 min
%s Based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. Second time hitting our Snatch Complex this cycle. The % go up, so work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!
60/40 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)*
35/25 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Row
*DBs are in Front Rack or on Shoulders
For the DB Front Rack Lunges mark off a 25’ section, and lunge that section a total of 4 times (down and back twice)
Athletes Choose 1 From Each Section and have 15 Minutes per Section to complete:
1RM Bench Press
1RM Back Squat
Max Unbroken Strict Pull-ups
Max Unbroken Weighted Pull-up
Max Unbroken Muscle-ups
Max Unbroken Strict Handstand Push-ups
1 Minute Max Calorie Assault Bike
500 Meter Row For Time
Shooter’s Choice today to work on a bench mark for Strength, Gymnastics, and Conditioning. You will have 15 minutes per station. That means in the strength section, get some warm up sets in (helps if you partner up with someone) before you start going heavy. With a 15-minute cap, you also can’t wait around all day to move heavier weights, so be smart with your jumps and rest between sets. Again, having a partner works as you’ll have a spotter and built in rest time while they are lifting. There is no break between 15 min sections, so once you finish with strength, go right into the gymnastics piece. With the 15 minutes, you have that amount of time to get attempts in of max unbroken reps of your movement. I would suggest taking no more than 3 or 4 attempts at a move, so that will give you time to practice/warm up for the movement and then enough time to rest between attempts. For the Conditioning, since the work time is small, you could take some rest right off the bat when you finish the gymnastics piece. Just make sure you get your conditioning benchmark done before the end of that third 15 minutes.