As Heavy As Possible
Scaling Options:
KB weight -> as needed
Bar Weight -> as needed
Video courtesy of SOFLETE. Quick demo of Frog Stretch…
Inspired from CrossFit Open 15.3
5 Min rest, then…
Scaling Options:
Muscle Ups ->Jumping MU -> 4 Pull Ups/4 Ring Dips ->4Buddah pull ups*/4 push ups
DU-> Attempts through 60/40 rope contacts -> 60/40 penguin jumps
Wall Ball weight -> as needed
for Buddah Pull Ups (courtesy of Notkrisroe)…
Increase weight ea set
Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.
Scaling Options:
Box height -> as needed
If all bikes taken ->26-21-14 Cal Row
*For Up/Downs (video courtesy of CrossFit HQ). Watch from 1:07-1:30…
Scaling Options:
T2B -> K2E -> Hanging Knee Raise
Bar weight -> as needed
Increase weight ea set
Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.
Scaling Options:
Sandbag -> lighter weight or use med ball
Scaling Options:
HSPU -> Pike Push Ups
Pistols -> Banded Pistols
Pull Ups -> Seated Pull ups/Buddah Pull Ups*
Demo of Buddah Pull Ups
As Heavy As Possible
Video courtesy of Artis Strength & Conditioning. Artis co-owner (and all-around awesome person) Jen Day demoing the BTN split Jerk. Notice the bar path doesn’t go forward or back. it goes straight up. Also, watch how fast she drops under the bar once she extends the hips. Don’t think of pressing with your arms after the hip extension. Think pushing yourself UNDER the bar after the hip extension. And just like Tuesday, looking for 5 heavy singles (not a max out) and perfect form.
Keep good form on the DLs. DO NOT let your form go south when things get heavy.
Scaling Options:
Deadlifts -> as needed, just increase every round
Video courtesy of CrossFit Games. This week’s throwback to previous Opens is a test of stamina. Find a pace and only pause slightly between movements.
Scaling Options:
Bar Weight -> 65/45
DU -> SUs
As Heavy As Possible
| Looking for 5 good heavy singles. Focus on hitting each one perfect |
pic courtesy of Rogue Fitness. Example of the Ring Chin up. If you’re up to it, go with a false grip.
Scaling Options:
Ring Chin Ups ->Buddah Pull Ups*
Demo of Buddah Ring Pull Ups.
1 Min Rest
1 Min Rest
| Score = hang power snatch reps + hang squat clean reps + Push Press reps |
Scaling Options:
Bar weight -> as needed
WB -> 14/12
KBS ->35/25
