Coach Ed getting work done at Centerville CrossFit in Dayton, OH.
Olympic Lifting:
Power Snatch 5×1 @ 70%of 1RM Power Clean and Push Jerk 5×1 @ 70% of 1RM
Strength:
Clean Pull 3×2 @ 90% of 1RM
With the lighter load, focus on the explosion of hip extension. Try to hold onto the bar through the whole set (meaning touch and go reps)
WOD:
“Up and Down the Mountain”
For Time: 1K Row 20 Alt Pistols 30 Chest 2 Bar Pull Ups 40 meter Dumbbell or KB walking Lunge(70/50 each hand) 30 Chest 2 BarPull Ups 20 Alt Pistols 1K Row
We have a new affiliate in our community out of Scottsdale, AZ that is putting on a series of 4 competitions between now and November. This should be epic! As of right now, you can register for one event, or do all four (doing all 4 is cheaper!). Let’s get a big JSCF presence out there! Click on the above pic to go to the registration site.
Video, photos, and standards courtesy of CrossFitHQ.
WOD:
WORKOUT 15.4
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details below). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For Scaled options there is no tiebreak.
Equipment
• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.
Workout 15.4 Variations
NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.
.
Movement Standards
Workout 15.4 score submissions are still open.
Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at shoulder width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.
From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.
At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.
For Scaled, each rep of the push press begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder the hips and knees must remain straight until the weight is locked out overhead. No jerks.
At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Using a rack is not permitted.
For the clean, the barbell begins on the ground. Touch-and-go is permitted. No bouncing.
A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
CrossFit X-Factor will host a re-match between Josh Bridges and Scott Panchik.
These men have traded fourth place at the Games over the last two years, with Bridges edging out Panchik (by just four points) in 2014. Bridges displayed his slight lead over Panchik at the announcement of 14.4 earlier in the year.
The re-match will let us see where these closely matched rivals stand this season. It goes down Thursday at 5PM local.
Click on the above pic to go to the Games site.
Olympic Weightlifting:
Hi Hang Snatch 5 x 2 @ 80% of 1RM Hi Hang Clean 5 x 2 @ 80% of 1RM
WOD:
“Deck of Cards”
Will need one deck of playing cards to start the workout.
Shuffle deck
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = BF Sit ups
Spades = KB Swing (53/35)
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps
Jokers are 400M runs
Scaling Option: Cut rep scheme in half per card. Round up (ie. I draw a 7 of Spades, I would do 4 KB Swings)
Clean Complex Clean Pull+Clean+Jerk 5 x 1+1+1 – As Heavy As Possible
So, find a manageable weight for the first set (possibly the heaviest you used last week), then try to make increases every set after. If you fail a set, drop back to last successful and stick with that for the remainder of the sets.
Strength:
Back Squat 4 x 1 As Heavy As possible
super-setted with…
Tempo GHD Situps (3 seconds to lower then explode up) 4 x 10
Video courtesy of Rogue Fitness. Games athlete Matt Chan going over proper form for the GHD sit up. Make sure you keep trunk tight throughout the move and on the up, fire the legs to assist pulling you up. Otherwise, you put your low back at risk.
WOD:
6 Sets of Three Cone Drill
Video courtesy of Defranco’s Gym.
Cones are 5 yds apart in an upside
GO ALL OUT ON EVERY ATTEMPT!!!! Like JJ Watt is after you.
Pic courtesy of JJ Watt twitter (@jjwatt)
Good illustration and point of performance for the split jerk
Snatch Balance ComplexBehind the neck (BTN) Push Press (Snatch grip)+Snatch Balance4 x 1+1
So, per set, do three BTN Push Press, then one Snatch Balance after lowering the bar onto your traps. If a snatch balance is to hard sub an overhead squat at the end of the BTN Push Press, do not rack on back. Go straight into a overhead squat.
WOD:
Grab a friend (or someone you see wandering around the gym) for this one!
Each teammate completes 3 sets of:
3 Rounds for time of:
12/10 Calorie Row 8 Lateral Burpees Over Bar
*Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. Slap hands to switch!
Saturday Crew doing work! Making 15.3 look easy! Hey, who else wants to have some get togethers for the Open WODs? Maybe do a Friday Night Lights get together for the last two weeks? We’re open for whatever, but guess what, if you want to do it, SPEAK UP!!!! We are always mentioning the Comments section on these posts. If you are reading these/using our WODs/getting together with folks int he gym for the WODs, then leave a comment! Let your voice be heard!
Olympic Weightlifting:
Snatch Complex Snatch Pull+Hi-Hang Snatch 5 x 1+1
Increase 5# per set from last week
Strength:
Front Squat 5 x 3 As Heavy As Possible
super-setted with…
Plank Hold 5 x 45sec
WOD:
EMOMx14 Odd: 1-2 High Bar Pause Back Squat, 3 seconds at the bottom (75% of 1RM)
Even: 3-6 Muscle ups
2 Min Rest then…
6 min AMRAP: Tire Flips
Pick one from outside the tent area that is challenging
Post total reps from AMRAP and total Muscle Ups to Comments
Video courtesy of CrossFit HQ
A tire flip is not a deadlift.
“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.
Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.
Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.
“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.
The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.
Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Video courtesy of CrossFit Games
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
pic courtesy of CrossFit Games. On Thursday evening, 5PM local March 12th, CrossFit Chicago will be hosting the worldwide announcement of the third Open workout. Following the announcement, two of CrossFit’s biggest female athletes (Julie Foucher and Lauren Brooks, pictured above) will go head to head and compete in the workout which will be broadcasted online. Click on the above pic to go to the Games website.
Olympic Weightlifting:
Hi Hang Snatch 5 x 2 @ 75% of 1RM Hi Hang Clean 5 x 2 @ 75% of 1RM
Post weights used for both to Comments
WOD:
15 Min AMRAP:
250M Row 15 HR Push ups 10 Hollow Rocks
Post total reps accomplished to Comments
Video courtesy of Team CrossFit Krav Magra
Quick set up and execution of the hollow rock position along with scale options.
Joint Strike CrossFit 