Pic courtesy of the Australian CrossFit Championship’s Instagram page. Tune in this Thursday for the 20.2 announcement!!!
S/S/S:
10 Minutes working on Pistol/Pistol Progression
Video courtesy of Carl Paoli. Good progression to work if you still struggle with pistols.
WOD:
“Mary”
AMRAP 20:
5 Handstand Push ups
10 Alternating Pistols
15 Pull ups
A fun CrossFit benchmark! Higher skills for today as well. For the HSPUs, make sure you don’t crash your head on the floor on the way down. On the pistols, make sure you fully lock out the hips before beginning the next rep. Know you proper scales today too!
Scaling Options:
HSPUs -> Pike Push Ups off a Box -> Pike Pushups off the ground -> Hand Release Push Ups
Pistols -> Banded Pistols -> Pistols to a stack of plates -> Pistols to a box
Pull Ups -> Buddha Pull Ups
Video courtesy of CrossFit Invictus. Demo of banded pistols
10 Rounds of 8 Ground To Overhead (95/65) 10 Bar Facing Burpees
* 15 Min Time Cap
Prior to starting the 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 pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.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 15-minute time cap.There is no tiebreak for this workout.
MOVEMENT STANDARDS: GROUND-TO-OVERHEAD
Prior to starting the 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 pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.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 15-minute time cap.There is no tiebreak for this workout.
• Every rep begins with the barbell on the ground.
• Any variation of a snatch or clean and jerk is acceptable.
• Touch and go is permitted, but deliberately bouncing the barbell is not.
• Dropping from overhead is OK, but the bar must settle on the ground before the next rep.
• If using an empty barbell, or a barbell with smaller-than-standard bumper plates, each rep 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.
• The barbell is directly over or slightly behind the middle of the body.
• Note: If a split-style lift is used, both feet must be brought back in line to finish the rep
MOVEMENT STANDARDS: BAR-FACING BURPEE
• Must use a barbell with 18-inch plates.
• Must be performed perpendicular to and facing the barbell.
• May jump or step back to reach the bottom position.
• Chest and thighs must touch the ground with the head behind the barbell.
• Hands and feet must remain inside the width of the plates.
• Stepping and/or jumping back to the starting position are both permitted.
• Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
• Scaled divisions may step over the bar.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the barbell before starting the next rep.
• If a “no rep” is received for any reason, the entire rep must be repeated.
For a complete listing of rules and scales for different divisions, AND a score sheet, clickhere
Pic courtesy of Rogue Fitness’ Twitter page. Tune in to the live stream of the 20.1 announcement. Click on the above pic to go to the Rogue site.
WOD:
“Jim”
9 Rounds:
24 Push Ups
8 Deadlifts (215/135)
Courtesy of our friends at CrossFit Flagstaff. As the sets go on, the push ups could be a sticking point. Try to break them up into manageable chunks right away. This way, you avoid hitting a failure point, which can slow you down quite a bit.
Scaling Options:
Push Up -> Off Bench (Elite – HSPUs)
Bar weight -> 185/130 -> 155/110 -> as needed (Elite – 275/195)
Video courtesy of CrossFit 3216. Today, we will take the first 15 minutes to work up to a max height on box jumps. Once you get to 30”, feel free to stack plates on top and keep going higher, but please be safe!
WOD:
3 Rounds:
500M Row
21 Box Jumps (24/20)
12 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Looking to make this one pretty close to a sprint. The sticking point for most folks will be the Devil’s Press. Follow the above tips to make them as efficient as possible.
*Break up movements however you want. Go in any order
All cardio, all day!!! This one is a good one to see how you can strategize a WOD. Basically, I give you the work that needs done, and it is up to YOU on how you do it. You can go in any order you want, and break up the load however you want, as long as at the end, you have finished, a mile of running, 2 miles on the Assault Bike, 1600M on the rower, and 800M on the Ski Erg. Some folks might finish one movement at a time so they don’t have to go back to it, some folks may break it up into 4 sets of 400M run, ¼ mile bike, 400M row, and 200M ski erg, or they may choose some variation and order I haven’t even thought of. Completely up to you. Enjoy!
Pic courtesy of The CrossFit Games. That’s right! The 2020 CrossFit Worldwide Open begins the Thursday! It will be 5 weeks, with the WOD being released on Thursdays. Whatever is released will be our WOD for that Friday. Come test your fitness with the rest of the world, and most importantly, HAVE FUN!!!! If you are new to the Open, please talk to one of the coaches for details or click on the above pic.
WOD:
EMOM 20:
Odd – 8 Back-rack Lunges (115/80)
Even – 3 Bear Complexes* (115/80)
* 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind-The-Neck Push Press
Video courtesy of Unbroken. In today’s WOD, the lunges can be done walking style, in-place stepping forward, or in-place stepping backwards. Up to you. Just keep the bar on your back.
For the Bear complex, 1 Rep = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 BTN Push Press. You can combine the Front Squat and Push Press into a Thruster, and you can combine the Back Squat and BTN Push Press into a BTN Thruster
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> As needed (Elite: jump up to 135/95) – Should be able to do lunges unbroken
Video courtesy of CrossFit HQ. Let’s finish re-test week with a big jump in weight on your Front Squat 5X5!!! If you’ve been hitting the Front Squats each time over the last 9 weeks, you should see an improvement.
WOD:
6 Rounds:
In a 2 Minute Window, Complete:
12/9 Calorie Assault Bike
9 DB Push Press (50/35)
Max Wallballs (20/14)
*Rest 30 seconds between rounds
Score = Total Wall Ball shots
So, think of the Assault Bike and DB Push Press as your cash-in each round. SPRINT through those so you have time to get as many Wall Balls in before the end of each round. Go hard, as you get a quick rest between each round.
Video courtesy CrossFit HQ. Some quick tips on Chest2Bar Pull Ups. Today is a little longer, so try to pace yourself so you don’t have to spend too much time recovering between movements.
Video courtesy of Rogue Fitness. Re-test on our Push Press 5X5! Dip, drive, and squeeze the butt as you press up! See if you can beat your weight from 13Aug.
WOD:
21-15-9:
Handstand Push Ups
Box Jumps (30/24)
*400M Ski Erg after each round
So, the way this will work, you will complete 21 Handstand Push Ups, then 21 Box Jumps, then 400M on the ski erg, then 15 HSPUs, 15 Box jumps, 400M ski erg, 9 HSPUs, 9 Box jumps, and finish with a 400M ski erg. Also, the box jumps are meant to be a bit higher than what you normally see in a WOD.
Scaling Options:
HSPUs -> Pike Push Ups off a box -> Seated DB press
Video courtesy of Norcal CrossFit. Quick demo on Pike Push Ups off a box
Box height -> 24/20 -> 20/16 -> as needed
Cool Down:
Box Shoulder Stretch – 2 Min
Video courtesy of CrossFitNMesquite.
Thread The Needle (hold bottom position) – 1 min per side
