Pic courtesy of Diablo CrossFit. Tune in today on the CrossFit Games website for the Open 20.4 WOD announcement from CrossFit Diablo. Watch Ben Smith, Jason Carroll and Sean Sweeney throw down once the WOD is announced.
S/S/S:
Clean Pulls
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our pulling movement for this cycle will be Clean Pulls. These are great to help with the first and second pulls in a clean. The first pull is usually where folks lose good form on their cleans. By building good form and strength in this area, we stand a greater chance of successful cleans. The biggest issue folks have here is they tend to turn this into a conventional deadlift with the hips being higher in the air at the start. Fight that tendency and treat each lift as if you full intended on cleaning the weight. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
WOD:
Every 3 Min for 5 Rounds:
200M Run
7 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Quick demo on Devil’s Press. Today, any time left over during the 3 min of a round will be rest. Push hard to earn that rest time!
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based on 3 Oct 1RM
Video courtesy of Body By Brando. This will be the Snatch complex for our cycle. One rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. This movement is a great tool to help with timing your squat snatch.
WOD:
21-15-9:
Cal Ski Erg
Burpee to Plate
* after each round of Burpee to Plate, perform a 200 Meter Overhead Plate Carry (45/25)
Video courtesy of CrossFit Aspire. Demo of Burpee to Plate
Video courtesy of Norcal Strength & Conditioning. Demo of OH plate carry
Scaling Options:
Plate weight -> 35/15 -> 25/10 -> As needed (if one arm is injured, use DB for OH carry w/ good arm)
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Video courtesy of Catalyst Athletics. What better way to kick it off than with Pausing Back Squats! Descend into the bottom of a Back Squat. Once the crease of your hips is below your knees, hold that position. Don’t let your body sink down. Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand). Then, shoot UP out of the squat. It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed. Increase weight every set. The goal is to use a weight where the last rep of every set is super hard!
WOD:
Get as far as you can in 15 Min of…
20-18-16-14-12-10-8-6-4-2:
Cal Assault Bike
* 30 Double Unders between sets
This one will burn the legs and lungs! So, begin with a 20 Cal on the Assault bike, then perform 30 Double Unders, then back on the assault bike for 18 cals, then 30 dubs, then 16 cals, then 30 dubs, etc… See if you can make it to the end (2 cal assault bike and 30 dubs). It is possible, just won’t be pleasant 😊
Video and pics courtesy of The CrossFit Games. Open WOD 20.3 is a repeat of 18.4
20.3
WOD:
For Time:
21 Deadlifts (weight 1)
21 Handstand Push-Ups
15 Deadlifts (weight 1)
15 Handstand Push-Ups
9 Deadlifts (weight 1)
9 Handstand Push-Ups
21 Deadlifts (weight 2)
50-ft. Handstand Walk
15 Deadlifts (weight 2)
50-ft. Handstand Walk
9 Deadlifts (weight 2)
50-ft. Handstand Walk
Men – weight 1 – 225, weight 2 – 315
Women – weight 1 – 155, weight 2 – 205
Time Cap – 9 Minutes
Scaled Option:
For Time:
21 Deadlifts (weight 1)
21 Hand-Release Push-Ups
15 Deadlifts (weight 1)
15 Hand-Release Push-Ups
9 Deadlifts (weight 1)
9 Hand-Release Push-Ups
21 Deadlifts (weight 2)
50-ft. Bear Crawl
15 Deadlifts (weight 2)
50-ft. Bear Crawl
9 Deadlifts (weight 2)
50-ft. Bear Crawl
Men – weight 1 – 135, weight 2 – 185
Women – weight 1 – 95, weight 2 – 135
Time Cap – 9 Minutes
NOTES:
Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups (details in Movement Standards section). Lengths on the floor will also need to be measured and marked for the handstand walk. 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 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk. The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.
TIEBREAK:
This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.
MOVEMENT STANDARDS
DEADLIFT
Start every rep with the barbell on the ground.
Hands must be outside the knees. Sumo deadlifts are not allowed.
Arms must be straight throughout. No bouncing
The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
Two separate barbells may be used.
If one barbell is used, another person may assist with changing the load.
Collars must be placed outside the plates.
HANDSTAND PUSH-UP
Before starting, step 1:
-stand with back to the wall, on the same surface the hands will be on during the push-up.
-Feet must be no wider than hip width, with heels touching the wall.
-Look straight ahead.
-Mark a line on the wall at the height of the top of the head.
Before starting, step 2:
-Place elbow on the wall, keep the wrist straight, and make a fist.
-With a straight wrist, measure the distance from the wall to the end of the knuckle furthest from the wall.
-Divide this number in half (to be used in step 3).
Before starting, step 3:
-From the mark at the top of the head (step 1), add the number established in step 2 (half the distance between wall and knuckle) and make a second mark.
-This will be the height of the heel line for the handstand push-ups.
-Once the height of the heel line is established, mark it with a marker, chalk, or tape.
-Judges may restore the line between rounds as needed.
Example: If an athlete is 65 inches tall and measures 14 inches from wall to knuckle, the athlete would add seven inches to the height mark for a final target line of 72 inches.
Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms.
Heels must be above the pre-marked line.
Only the heels may be touching the wall at the start and finish of each rep.
The rep is credited upon return to the starting position.
At the bottom, the head must make contact with the ground.
If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch above the line at the beginning and end of each rep.
Kipping is allowed.
HANDSTAND WALK
Before starting, the handstand walk area must be marked in 5-ft. segments.
Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back.
Do NOT walk more than 25 feet in one direction without turning around.
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
Stepping over the line or landing with the hands on or over the line is a “no rep.”
Must walk forward.
Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
Each 5-foot section will count as 1 rep.
Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.
HAND-RELEASE PUSH-UP (SCALED ONLY)
Scaled athletes may perform hand-release push-ups instead of handstand push-ups.
Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then the hands must be lifted completely off the ground
BEAR CRAWL (SCALED ONLY)
Scaled athletes may bear crawl instead of handstand walk.
Use the same floor marking as the handstand walking setup (see above).
Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.
Reaching onto or over the line constitutes a “no rep.”
Hips must remain above head height.
Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.
A rep is credited when both feet and both hands cross the line.
Each 5-foot section will count as 1 rep.
For full details on all standards as well as a score sheet, clickhere
pic courtesy of Iron Blaze CrossFit. Don’t miss the Open announcement today at 5pm!
WOD:
Goat Work:
Pick 2 Movements to work on, and set what # of reps in a minute you want to hit.
EMOM for 20.
Odd – Movement 1
Even – Movement 2
Movement selection:
Pull ups (you pick the style: kipping, butterfly, strict)
HSPUs – Kipping or Strict
DUs (AMRAP for 45 sec)
Toe2Bar/Kipping Knee Raise
Squat Snatch (1-2 reps per minute. Work form)
Turkish Get Ups (1-2 per side. Switch sides each time)
Assault Bike or Ski Erg (set # of Cals)
Muscle Ups
Clean & Jerks (1-2 reps per minute. Work form)
Alternating Pistols
For today’s work, “Goat” is short for “scapegoat.” It is a movement that you blame for a poor workout or performance. So, our goal in days like today is to improve the performance of “goat” movements and work towards turning them to strengths. So, today, pick two movements you would like to see improvement on, and figure a rep scheme you can accomplish in 30-45 seconds with very, very good form. Your goal is to hit that rep count every minute that you do that movement. Time left over will be rest to get ready for the next movement. Also, if there is a movement, you are not able to do as RX’d work a scale of the movement that will help make you better and get you closer to getting it RX’d.
So, in each two-minute round, complete one snatch pull, two Power Snatches, and 3 Overhead Squats. Start at roughly 545-50% of you Snatch and increase weight each set. The amount of weight you jump will be on how you feel. Feeling strong today? Make good-sized jumps. Not feeling, overly strong? Make smaller jumps, OR pick a weight and stay at it all 8 sets. Focus on form if that is the case. You do NOT have to hold onto the bar for all the movement, but I suggest once the bar goes overhead after the second Power Snatch, keep it overhead until all 3 Overhead Squats are complete.
WOD:
40-30-20-10:
American Kettlebell Swings (53/35)
Goblet Squats (53/35)
*Row 25 Cals before each set of KB Swings
Time Cap: 15 Min
Best strategy for today is knock out manageable chunks in your sets of KBS and Goblet Squats, then keep a steady pace on the row. Can you make it under the time cap?
Pic courtesy of BoxRox. Hope everyone enjoyed 20.2! Now, time to get ready for 20.3!
The live announcement for the 20.3 CrossFit Open workout is set for October 24 and will be hosted by the Norwegian CrossFit Championship. Norwegian nationals Kristin Holte and Nicolay Billaudel will battle each other at CrossFit Gamlebyen. Tune in on the CrossFit Games website at 5pm local.
WOD:
AMRAP 20:
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Press (115/75)
5 Back Squat (115/75)
So, I would take a “DT” meets “Bear Complex” approach to these rounds. Meaning, if you have to break on reps, do it before you hit the last of a movement, then go right into the next movement. Ex. I knock out 4 deadlifts in a row, drop the bar for a quick second, shake out my arms, pick it up for the 5th (making sure I fully lock out). Once I lock out rep 5, I go directly into my hang power cleans. If I need the break, after 4 hang power cleans, I drop the bar and shake out my arms. I pick the bar back up, stand up all the wat, then do my 5th hang power clean. Once I finish, I leave the bar in the front rack and knock out my 5 front squats. If I need to, I break after 4 reps, put the bar down, shake it out, then pick it back up in the front rack and knock out rep # 5. As I come out of my 5th Front Squat, I use the momentum to go into my first push press, trying to knock out all 5 in a row. If, at #4 of push press, I know my body needs a break, I put the bar down, shake it out, pick it back up and do rep #5. Upon locking out my 5th rep, I bring the bar down on my back and do my 5 back squats. Once done, I put the bar down, shake things out, and begin again.
Scaling Options:
Bar weight -> 95/65 -> As needed. Goal is to use one bar for all movements, but can use more than one if a medical issue is hindering one movement. (Elite – 135/95)
Video courtesy of the CrossFit Games. Week 2 of the Worldwide Open. Let’s do this!!!
WOD:
WORKOUT 20.2
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bars
24 Double Unders
SCALED OPTION
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters (35/20)
6 Hanging Knee Raise
24 Single Unders
NOTES:
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.
MOVEMENT STANDARDS
DUMBBELL THRUSTER
• Each set of dumbbell thrusters begins with dumbbells on the ground.
• Hold the dumbbells in the front-rack position during the squat.
• Dumbbells move from the bottom of a front squat to full lockout overhead.
• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.
• The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when:-the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.-both dumbbells are directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
• Athletes may not receive any assistance moving the dumbbells
TOES-TO-BAR
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when both feet come in contact with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar.
DOUBLE-UNDER
• 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.
HANGING KNEE-RAISE (SCALED ONLY)
• Scaled athletes and scaled teens may perform hanging knee-raises.
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when the knees are above the hips
SINGLE-UNDER (SCALED ONLY)
• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts
Joint Strike CrossFit 