pic courtesy of CrossFit NBS.  Hopefully this isn’t any of you guys after 18.1 🙂

WOD:

Teams of 2: split work as needed (30 Min Time Cap)

2K Row

100 DUs

40 Cal Assault Bike

1K Row

50 DUs

20 Cal Assault Bike

500M Row

30 DUs

10 Cal Assault Bike

Scaling Options:

DUs -> 2X SUs

Cool Down:

Pigeon Pose x 2 Min per side

Calf roll out x 2 min

WOD:

Video courtesy of CrossFit Games.

18.1

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.

Scaling Options:

Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Cool Down:

5 Slow Cobra Stretch per side

Foam roll T-Spine

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of  CrossFit HQ.  For our pressing movement this cycle, back to basic with Strict Press.  Things to remember-

Set up: Hip width stance, Hands just outside shoulders, elbows down and in front of bar, Full grip on bar.

Movement: As you press up, bar stays over middle of the foot (move head out of the way until bar is passed, then push head through arms).

Finish: Active Shoulders at the top.  Throughout the movement: Torso and legs stay static.

WOD:

“Tabata Something Else”

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Push Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Ab Mat Sit Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Air Squats

No rest between movements

Score = total reps

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Push Ups -> Off Bench

Ab at -> Feet Anchored

Air Squats -> To depth

Cool Down:

Tabata Roll Out Whole body. 

Spend 20 seconds per body part, take 10 second to move from one to another.  Do Entire Body

S/S/S:

Zercher Squat

5X5

Increase weight ea set

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.

WOD:

EMOM for 18:

Min 1 – 15 KB Swings (70/53)

Min 2 – 15 GHD Sit Ups

Min 3 – 10/8 Cal Row

Scaling Options:

KB weight -> as needed

GHD -> Ab Mat Sit Ups

Cool Down:

Saddle Pose – 2 X 3 min hold.  Rest 1 min between.

Video courtesy of Ekhart Yoga.

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!

WOD:

7 Rounds For Time:

400M Run

2 Rope Climbs

Scaling Options:

Run -> 500M Row

Rope Climb -> 3XRope Walk per Rope Climb

Cool Down:

Roll out forearms

Calf Stretch on Rig x 2 min per side

S/S/S:

Three Position Snatch (Ground, Right Below Knee, High Hang)

1X60%

1X65%

1X70%

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.

WOD:

“Karen”

For time:

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.

Scaling Options:

Med Ball weight -> As needed

Cool Down:

Couch Stretch x 3 Min per side

Leg Bleeds x 2 min

S/S/S:

High Bar Back Squat

5X5

Add weight ea set

Compare to 28Dec2017

WOD:

Video courtesy of CrossFit Games

CrossFit Open 14.2

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

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)

Scaling Options:

Bar weight -> 65/45

C2B -> Chin Above Pull Up -> Buddha Pull Ups

Quick demo on Buddha Pull Ups.

Cool Down:

Couch Stretch x 2 min per side

Roll out lats

Pic courtesy of Encyclopedia Brittanica

WOD:

20 Min to est 1RM Snatch (compare to 13Dec2017)

20 Min to est 1RM for Clean & Jerk (Compare to 13Dec2017)

Time to re-test your Oly Skills!  If you have been hitting he progressions every week and all the BTN Split Jerks, you should feel more confident hitting a heavier weight today.  Go for it!!!!!

Scaling Options:

N/A

Cool Down:

Oly wall sit – 2 min

Banded OH stretch x 2 min per side

WOD:

Every Minute On the Minute for  30 min:

Min 1 – 40 Double Unders

Min 2 – 15 KB swing, 53/35

Min 3 – Supine Ring Rows

Video courtesy of Dayton Strength and Conditioning.  Quick demo on Supine Ring Rows.  Goal, keep the body in a straight line, don’t let the hips sag

Scaling Options:

DU -> Attempts through 40 rope contacts

KB weight -> As needed

Supine Ring Rows -> Angled Ring Rows

Cool Down:

Banded lat stretch x 2 min per side

Calf stretch on rig – 2 min per side

S/S/S:

Deadlift

5X5

Add weight ea set

Compare to 26Dec2017

WOD:

For time:

21 dumbbell thrusters 55/35

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Scaling Options:

DB weight-> As needed

Run -> 500M Row

Cool Down:

Accumulate 2 Min hang from pull up bar

Pigeon Pose x 2 min per side