| Finding a nice rhythm that allows constant movement will be key here. Goal should be to do the movements unbroken, but if you need to break them up, try to have no more than 2 breaks during any given movement. Use the transition from one movement to the next be the recovery time. |
Scaling Options:
Ab Mat Sit Ups -> Feet Anchored
Box height -> 20/16 -> as needed
Pull Ups -> Buddha Pull Ups
Increase weight ea set
Compare to 16 Jan
Video courtesy of Catalyst Athletics. Re-test time for Segmented Clean Deadlifts 5X5!!! The goal is to move more weight per set this week than you did on 16 Jan. Stay tight throughout each rep
Start w/15 Power Snatches, then 30 Cal Row, then 12 Power Snatches, then 24 Cal Row, then 9 Power Snatches, and then finish w/18 Cal Row. The weight for the Power Snatch should be something that you could do 10+ reps unbroken if fresh
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Video and pics courtesy of The CrossFit Games
For Total Time:
3 Rounds Of:
10 Snatches (95/65)
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
3 Rounds Of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes, including 3-minute rest
period
Prior to starting this 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 perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.
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 12-minute time cap.
If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).
Snatch:
The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in
line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If
a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.
If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition 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, and the bar directly over or slightly behind the middle of the body with the feet in line.
Bar Facing Burpee:
The burpee must be performed perpendicular to and facing the barbell. Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.
The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must
remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.
The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time.
The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.
The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and
wear hand protection.
For All Movement Standards, Scaling Options past what is below, and score sheets, click here
Scaling Options:
For total time:
3 Rounds of:
10 Snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 Rounds of:
10 Chin-Above Pullups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
(Scaled can step over bar in Burpees)
90 second rest between rounds
Let your pace be set by how you feel today. If you want to sprint through the runs, have at it. If you want to dial back and keep a steady pace so you’re not gassed for 19.4, that works too.
Scaling Options:
Run -> 500M row per round
Spend 20 second per body part. 10 sec break between parts
Video courtesy of Alex Yao. Little motivation for today!
Followed by…
Compare to 10 Jan 1RM
Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!
Pic courtesy of WOD Athletes. Don’t forget to tune in to the CrossFit Games website at 5PM local to see the 19.4 announcement. To get to the Games site, click the above picture.
EMOM x 21:
Minute 1: 7 Wallballs (20/14) + 5 Burpees
Minute 2: 7 Box Jumps (24/20) + 5 Pull Ups
Minute 3: 7 Power Snatches (75/55) + 5 Overhead Squats (75/55)
Looking to challenge you a little on these EMOMs with two movements per minute rather than one. Good news, the reps are low, but look for efficiency to be your friend to have time left over. Use the rest time to transition over to the set up for the next movement.
Scaling Options:
Med Ball weight -> 14/12 -> as needed
Box height -> 20/16 -> as needed
Pull Ups -> Buddha Pull Ups
Bar weight -> as needed
Couch Stretch – 2 min per side
Oly Wall Stretch with band – 3 min
Video courtesy of Albany CrossFit
Increase weight ea set
Compare to 18 Jan
Video courtesy of CrossFit HQ. Re-test time for Strict Press 5X5!!! Time to test if the last 9 weeks of strict press has improved your overall strength. Goal should be to go higher per set than you did on 18 Jan
Consistent strong pulls on the row should make it so you finish each row under a minute. Then find a good rhythm on the air squats and push ups. Most likely, the push ups will be the sticking point for most, so break them up early on to allow you to keep going.
Scaling Options:
Air Squats -> to target depth
Push Ups -> off bench
Video and pics courtesy of Games.CrossFit.Com
Time cap: 10 minutes
Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.
A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.
This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
NOTE: For a listing of all movement standards, and a score card, click here
Scaling Options:
For Time:
200-ft. Dumbbell Front-Rack Lunge (50/35)
50 Dumbbell (50/35) Box Step-Ups (24/20)
50 5-in. elevated strict handstand push-ups
200-ft. Bear Crawl
Time cap: 10 minutes
Couch Stretch – 2 Min per leg
Banded OH stretch – 2 Min Per Side
Sets start every 3 min
Based off 10 Jan 1RM
Video courtesy of Will Flemming. Last time time hitting our Power Snatch + OHS complex before we re-test out 1RM. The %’s increase, so be ready. Maintain good form throughout!
Two words: Hook Grip
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Run -> 500M row
pic courtesy of Diablo CrossFit. This Thursday, the live 19.3 announcement will take place at Diablo CrossFit. Go to https://games.crossfit.com/open at 6Pm local to see it!
You’ll be pretty taxed each round by the time you hit the KB Swings. With the weights being on the heavier side, keeping the core engaged on those swings is very important.
Scaling Options:
DUs-> 2:1 SU ratio
AB Mat Sit Ups -> Feet Anchored
KB weight -> 53/35 -> as needed
Joint Strike CrossFit 