Pic courtesy of Sebastian Daily.  The Combat Fitness Tent will be closed Monday in observation of Veterans Day.  We apologize for any inconvenience.  BUT, be ready for a Veterans Day-themed partner WOD tomorrow!

HERE WE GO FOLKS!!! LAST WEEK OF THE 2020 CROSSFIT OPEN!!!

Video and pics courtesy of the CrossFit Games website.

“20.5”

WOD:

For Time, Partitioned Any Way:

40 (Ring) Muscle-Ups

80-Cal. Row

120 Wall-Ball Shots (20/14)

20 Minute Time Cap

Scaled Version

For Time, Partitioned Any Way:

40 Chin-Above Pull Ups

80-Cal. Row

120 Wall-Ball Shots (14/10)

20 Minute Time Cap

Scaling Options:

Movements can be further scaled as needed.  See a coach for suggestions

NOTES:
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK:
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. 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:

MUSCLE-UP

• Begin hanging from the rings, with arms fully extended and feet off the ground.
• If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
• The rep is credited when the elbows are fully locked out in the support position.
• Must pass through some portion of a dip before reaching lockout.
• Kipping is allowed, but swings or rolls to support are not permitted.
• No part of the foot may rise above the rings during the kip

ROW

• The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
• If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20minutes (There will be no credit for rollover calories after the time cap).

WALL-BALL SHOT

• The medicine ball must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• Squat cleaning is allowed as long as the ball starts on the ground
• The rep is credited when the center of the ball hits the target at or above the specified height. •If the ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

CHIN-OVER-BAR PULL-UP (SCALED ONLY)

• Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
• At the start of each rep, arms must be fully extended, with feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the chin breaks the horizontal plane of 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.

For a full list of movement standards and other division standards as well as a score sheet, click here

Cool Down:

Leg Bleeds – 2to 3 min

Thread The Needle hold – 2 min per side

Puppy Dog Pose – 2 min

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our pushing movement for this cycle is Bench Press.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely.

WOD:

42-30-18:

Push Up to Renegade Row (35/25)

*30 Power Snatch (75/55) after each set of Push Up to Renegade Row

Video courtesy of John Garey TV.  For the Push Up to Renegade Row, Begin in a plank on top of your dumbbells.  Drop down into a Push Up.  Once you lock out from the push up, perform a DB row with your left arm.  Keep your core tight to stay stable.  Bring the DB back to the ground.  That’s one rep. Go down into another push up.  When you lock out from the push up, begin a row with your right arm.  Bring the DB back to the ground.  That’s rep # 2.  Continue to alternate which arm performs the row throughout. So, for the set of 42, 21 of those finish with a row using the left arm and 21 finish with a row using the right.

Scaling Options:

DB weight -> 25/15 -> As needed

Bar weight -> 65/45 -> As needed (should be able to do 15 in a row)

Cool Down:

Doorway Stretch – 2 min per side

Banded bicep stretch – 2 min per side

Video courtesy of Project Lift.  Demo of the banded bicep stretch.

WOD:

AMRAP 25:

25 Cal Assault Bike

25 Kettlebell Alternating Reverse Lunges (53/35)

25 Box Jumps (24/20)

25 Kettlebell Swings (53/35)

25 Double Unders

Video courtesy of Sgt K Fitness.  :   For the KB Alternating Reverse Lunge, hold the KB in a Goblet position and perform the reverse in-place lunge.  Alternate feet each rep.  Since the set ends on an odd number, just begin with the other leg on the next set.

Scaling Options:

KB weight -> 35/25 -> As needed

DUs -> 50 Single Unders per round

Cool Down:

Leg bleeds – 2 to 3 min

Pigeon pose on box – 2 min per side

S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

3@60%

3@65%

2@70%

+ 1 Jerk at the end of each SET.

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Adal Zurita.  One rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.

WOD:

Alternating On the Minute x 14 (7 Rounds):

Odd – 16/11 Calorie Row

Even – 1 Minute Max Clean & Jerk (95/65)

Score is lowest number of Clean & Jerks

When you finish your row, any time left over prior to the end of the minute is rest.  Once the next minute starts, begin hitting the Clean & Jerks.  Get as many as possible in that minute, but be mindful of the clock, because once that minute is up, you need to hop back on your rower to begin that next row.

Scaling Options:

Bar weight -> 75-55 -> As needed (135/95 for Elite)

Cool Down:

Couch Stretch – 2 min per side

Banded OH stretch – 2 min per side

Pic courtesy of BOXROX.

For the last announcement of the 2020 Open, previous CrossFit Games podium finishers Annie Thorisdottir and Patrick Vellner will go head to head at the Reebok HQ in Boston.

The live announcement of 20.5 is scheduled for November 7 at 5pm (Pacific Time, 6pm our time) and will be presented by Reebok and the opening Sanctional of the 2019-2020 season, CrossFit Filthy 150.

Annie Thorisdottir is a five-times podium finisher at the CrossFit Games and has been crowned Fittest Woman on Earth twice. Annie finished last year’s Open ranked 2nd worldwide.

Patrick Vellner is a three-times CrossFit Games podium finisher, including the title Second Fittest Man on Earth in 2018.  Click on the above pic to go to the Games home page.

WOD:

4 Rounds:

70 Jumping Jacks

60 Mountain Climbers

50 Ab Mat Sit Ups

40 Squat Jumps

30 Ring or Stationary Dips

20 Burpees

10 Pull Ups

Video courtesy of Paradiso CrossFit.  With the Jump Squats, not caring how high you jump, rather that you get crease of the hip below the knee at the bottom of the squat, then extend the hips at the top as you jump, and jump high enough for air to pass under your feet.

Scaling Options:

Ab mat sit ups -> Feet anchored

Squat Jumps -> Air Squats

Dips -> Dips off a box or bench

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe.  Demo of Buddha Pull Ups

Cool Down:

Banded Tricep Stretch – 2 min per side

Cobra pose – 2 min

Video and Pics courtesy of The CrossFit Games website.  Here we go!!! For official score sheets, click here

WOD:

“20.4”

For Time:

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)

30 Box Jumps (24/20)

15 Clean & Jerks (135/85)

30 Box Jumps (24/20)

10 Clean & Jerks (185/115)

30 Single-Leg Squats

10 Clean & Jerks (225/145)

30 Single-Leg Squats

5 Clean & Jerks (275/175)

30 Single-Leg Squats

5 Clean & Jerks (315/205)

Time Cap: 20 Minutes

Scaled Version:

For Time:

30 Box Jumps (24/20)

15 Clean & Jerks (65/35)

30 Box Jumps (24/20)

15 Clean & Jerks (95/55)

30 Box Jumps (24/20)

10 Clean & Jerks (115/75)

30 Med Ball Step Ups (20/14)

10 Clean & Jerks (135/95)

30 Med Ball Step Ups (20/14)

5 Clean & Jerks (155/115)

30 Med Ball Step Ups (20/14)

5 Clean & Jerks (185/135)

Time Cap: 20 Minutes

NOTES:

After the  call  of  “3,  2,  1  …  go,” the athlete may perform 30 box jumps followed by 15 clean and  jerks,  then  30  box  jumps  followed  by  15  clean  and  jerks  at  a  heavier  weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. Athletes may  set  up  multiple  barbells.  If one  barbell  is  used,  the  athlete  may  receive  assistance  changing  the  load  on  the  bar.  Receiving any  assistance  other  than  adjusting  loading  is  not  permitted  unless  safety  is  an  immediate concern.

TIEBREAK:

If  the  athlete  completes  the  entire  workout  prior  to  the  20-minute  time  cap,  their  score  will  be  their  total  time,  and there will be no tiebreaker. If the athlete is not able to complete the entire workout in  the  allotted  time,  a  tiebreaker  will  be  factored  into  their  score.  During  the  workout,  be  sure  to  note  the  athlete’s  time  at  the  end  of  each  set  of  box  jumps  and  single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg  squats.  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

BOX JUMP OR STEP-UP:

• Start with both feet on the ground and face the side of the box.
• Do NOT angle the box and jump or step up on the corner.
• Jumping OR stepping onto and off the box is permitted.
• Only the feet may make contact with the box.
• Using hands to push into the legs during the step-up is not allowed
• The rep is credited when:

-Both feet are on top of the box.

-Hips and knees are fully extended, with head and shoulders over the hips.

• Reaching extension in midair is a no rep.

CLEAN AND JERK:

• Start each rep with the barbell on the ground. Touch and go is permitted.
• No bouncing or dropping and catching the barbell on the rebound.
• If dropped, the barbell must settle on the ground before the start of the next rep.
• Power cleans, squat cleans, and split cleans are permitted.
• Hang cleans are not allowed.
• If using an empty barbell, or a barbell with smaller-than-standard plates, each rep must begin with the barbell clearly below the knees.
• The lift must have two distinct phases: the clean and the jerk.
• Snatching is not permitted.
• The barbell must make contact with the shoulders.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• The rep is credited when:

-The barbell is locked out overhead, and arms, hips, and legs are extended.

-The bar is over or slightly behind the center of the body, with feet in line.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
• Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

SINGLE-LEG SQUAT:

• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain in front of the body (cannot pass beyond profile).
• Holding on to the non-working leg is permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• Must alternate legs after every successful rep.
• Must complete a successful rep on one side before alternating.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

MEDICINE-BALL BOX STEP-UP (SCALED DIVISIONS AND 55+):

• Scaled and Masters 55+ divisions may use a medicine-ball step-up in place of single-leg squats.
• The ball can be held in any manner but may not make contact with the legs.
• See above for additional movement standards for the box step-up.

Cool Down:

Couch Stretch – 2 Min Per Side

Pigeon Pose – 2 Min Per Side

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!

Scaling Options:

Run -> 250M Row

DB weight -> 35/20 -> As needed

Cool Down:

Banded hamstring stretch – 2 min per side

Banded Hip stretch – 2 min per side

S/S/S:

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)

Cool Down:

Child’s Pose – 2 min

Banded OH stretch – 2 min per side

WOD:

“HAMMER”

5 Rounds For Time:

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

20 Pull-Ups

90 seconds Rest

Pic courtesy of CrossFit HQ.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Pull ups -> Buddha Pull ups

Cool Down:

Roll out lats

Iron Cross/Scorpion – 30 sec hold per side