Set on 25 Feb
Scaling Options:
PullUps – ring rows
DL – shoot for 60-70% of 1RM
DUs – 2X SUs w/10 min DU practice AFTER WOD
Video courtesy of Greg Pendlay
Video courtesy of the CrossFit Games. Nicole Carrol with some good strategy tips for 16.2, which will be…
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled Option:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
MOVEMENT STANDARDS
TOES-TO-BAR
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the
arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
DOUBLE-UNDER
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for
the rep to count. Only successful jumps are counted, not attempts.
SQUAT CLEAN
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the
rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
pic courtesy of the CrossFit Games
Tune in to Games.CrossFit.com at 6pm local to see the announcement of 16.2 and watch Björgvin Guðmundsson and Dan Bailey throw down. What will Castro throw at us this week?
Burpee for every meter over and 2 burpees for every meter under. Add up all burpees and do at the end.
Video courtesy of CrossFit HQ. Jeff Bridges, Dan Bailey, and Rich, by god, Froning going through a friendly game of “Rowling”
Based off 1RM, set on 25Feb
Even if the weight you did on 25Feb was light, use that for your % work on this cycle.
Time to utilize that track!
Scaling Options:
150M row sprints
then
Supine = Get body to be in as horizontal a line as possible under the rings. Suggest setting a box up to put your feet on
Scaling Options:
1K row – 800M run
Ring rows – get more vertical
Dips – box or bench dips
KBS – 35/25
Pick 2 moves, work each for about 10 minutes a piece
Increase weight each set
Scaling Options:
Push Jerk – 75% of 1RM
Pull Ups – Banded strict pull ups
DU – 2:1 SU ratio
pics and videos courtesy of CrossFit Games.
Score = Total reps
Movement Standards:
Overhead Walking Lunge – Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart
from the last 5-ft. increment they crossed
Bar Facing Burpees – Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. All scaled divisions will jump over an unloaded barbell.
Pull Ups – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into
contact with the bar below the collarbone.
Scaled Option:
Movement Standards:
Front Rack Walking Lunge – Each lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The lunge for scaled masters is unloaded. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together
on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.
Jumping Pull Ups – The pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.
Get excited! If you have not registered for the Open yet, click here and DO IT!
Compare to 1Dec
Compare to 1Dec
Rest up For Friday!
Pic courtesy of the CrossFit Games. Tune in to games.crossfit.com at 5:45pm local to watch the announcement of 16.1 and to watch Chyna Cho andEAmily Abbott throw down at NorCal CrossFit.
Increase weight each set
Compare to 21 Jan
Re-test of 5X5 for the Sumo Deadlift. Suggest have your opening set close to what you used in the 1st or 2nd set on 21Jan. Should see an increase for those last sets. But no rounded back!
Keep the arms locked out the whole time you are lunging
Scaling Options:
Plate – 25/15
Increase weight each set
Compare to 25 Jan
Re-test of 5X5 for the Floor Press. Suggest have your opening set close to what you used in the 1st or 2nd set on 25Jan. Should see an increase for those last sets
Video courtesy of Rogue Fitness
Scaling Options:
KB Snatch – 53/35
Pull Ups – supine ring rows
