Video courtesy of CrossFit HQ. Why do you compete? Why do you do the Open? We all have a reason. What’s yours?
Skill:
“UNBROKEN” (not for time)
For each of these focus on a rhythm that doesn’t burn you out. Both fast and slow can wear you out. Use these sets to find a happy medium.
Wall Balls (20/14) 10-8-6-4-2 Rest between each set enough to do each set unbroken C2B Pullups 10-8-6-4-2 Rest between each set enough to do each set unbroken Barbell Thrusters (45/35) 5-4-3-2-1 Rest between each set enough to do each set unbroken
The way this will work is, Start with a set of 10 unbroken Wall Balls, rest as needed, then 10 unbroken C2B pull ups, rest as
needed, then 5 unbroken thrusters, rest as needed, then 8 WB, then 8 C2B, then 4
Thrusters, then 6 WB, etc…
As stated, each time you start a movement, go unbroken. This is a drill to help you build a manageable tempo. Our goal is to make these moves very easy for you to string together should you see them in an Open workout this year.
Also, it’s fixed! You can now select Joint Strike CrossFit as your affiliate WHEN you register for the open!
If you haven’t registered yet, click on the above pic to do so.
THANKS CF GAMES SUPPORT!
Speaking of the CrossFit Games…
Video courtesy of the CrossFit Games. If you have the time, give this a watch for an inside look at the top athletes as they prepared for the 2014 Games.
Olympic Lifting:
Power Snatch Every minute for 5 min 3 Snatches @ 75% 1RM
Straight into……
Power Clean and Push Jerk Every minute for 5 min 5 Power Clean and Push Jerk same weight as above
WOD:
4 Rounds Row 500m Rest 1:1
Your goal: Stay within 5-10 seconds of each round.
We’re going to be winding down a little on the intensity for the lifting portions of each day while we are going through the Open. You may feel able to hit higher than the programmed percentages but DO NOT! We are aware of the issue with selecting Joint Strike CrossFit as your Affiliate for the CrossFit Open. We have contacted CF HQ and Games Support in order to get the issue resolved. We will let y’all know when everything is good to go.
Double Unders 10-20-30-40-50 Rest in between sets as needed
Strength:
A) Overhead Walking Lunge -3×20 Steps w/Bar OH, As Heavy As Possible B) 6″ Target Burpees -3×10 As fast as possible
A and B work is done as supersets
Video courtesy of Barbell Shrugged.
WOD:
For Time:
50 GHD Sit Ups 2K row 50 GHD Sit Ups
In the world of CrossFit machines are the enemy. So why in the world are we using a GHD machine to develop our abs and not the most popular ab exercise of all time, the crunch? The answer is easy, the muscle recruitment to perform a GHD Sit up is unparallelled when compared to a crunch. This is where you reply with, “…but the GHD utilizes the hip flexors, not the abdomen.” And you would be partially correct in that the hip flexors are used to perform this movement, but what do you think your abs do to keep you torso from snapping off? You got it, they stabilize the torso during the movement. This is why you get that nice deep “I don’t wanna laugh/cough/sneeze” soreness you feel for a week after doing a set of PROPER GHDs. So have fun with this one, get yourself a set of “Fittest Man on Earth” abs!
We all love to pick big things up and put them down, so why not do it in a meet? Sign up now for the Feb 27th Powerlifting Meet at the Luke AFB Fitness Center. Contact the Fitness Center for more info and registration. Let’s make a big showing there folks! I know at least one coach that will be in the meet!
Olympic Lifting:
Power Snatch Part 1. 3×1 Heavy but no misses Part 2. Every 30 sec for 5 minutes: 3 Power Snatches @ 85% of heviest from Part 1
Skill:
Bar Muscle Up progression
Videos courtesy of Gymnastics WOD. In this series Coach Carl Paoli breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.
In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.
In part 2, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.
In part 3, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.
A) Clean Pull -5×2 @ 100% of weight used above B) Front Squats -5×1 As Heavy As Possible
A and B work is done as supersets. For example, perform a set of 2 Clean Pulls, rest 60 seconds, then perform 1 Front Squat, then rest 60 seconds. Repeat until all sets are complete
WOD:
Farmer carry work:
Spend 20 min doing 50 ft walks.
Use barbells and go As Heavy As Possible.
Rest as needed between rounds.
Post heaviest successful walk to Comments
Video courtesy of Billy Richards. Find the exact middle of the bar to keep balance. Keep your core tight, shoulders back as you stand straight, and MOVE!!!
Coach Ben with his team “Get Clean or Die Flossing” after running the IMS Phoenix Marathon. Great work, guys!
Olympic Lifting:
Snatch 3×1
Go Heavy, but no misses!
Strength:
A) Snatch Pull -5×2 @ 105% of heaviest Snatch today B) Pause Back Squat -5×1 As Heavy As Possible
A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls, rest 60 seconds, then perform 1 Paused Back Squat, then rest 60 seconds. Repeat until all sets are complete
WOD:
20 Min AMRAP upward a ladder 1, 2, 3, 4… Power clean (185/130) Burpee kipping pull up
So, first set, do 1 Power Clean, and 1 Burpee to kipping pull up, Set 2, do 2 Power Cleans and 2 Burpee to Kipping Pull ups, etc…Keep adding one rep per move each round. Your score is the last set you finished at the end of 20 minutes.
Post score to Comments
Video courtesy of CrossFit FBC. SO, when doing the Burpee to Kipping Pull Up, drop down for your burpee, get back up fast, jump up to pull up bar, then go into a kip swing before pulling your chin above the bar. This keeps you from using the jumping momentum to get chin above.
It’s official, on February 26th, when CrossFit Open workout 15.1 is released, you’ll see 2014’s #1 and #2 Fittest Men on the Planet go head to head. Rich Froning and Matt Fraser will compete live at Reebok CrossFit ONE in Canton, Massachusetts.
Click on the above pic to see all the match ups and locations for this year’s Open WOD announcements
Proficiency Work:
1 PERFECT box jump every 10 seconds for 5 minutes
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control with both feet on top of the box. Make sure every rep is performed this way.
Strength:
A) Front Racked Lunge -3×20 Steps – As Heavy As Possible B) Toes 2 Bar -3×10 as fast as possible
A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the front rack, rest 60 seconds, then perform 10 Toe2Bars as fast as possible, then rest 60 seconds. Repeat until all sets are complete
Post Front Squat weight to Comments
WOD:
TEAM WOD Teams of 2(only one person working at a time)
For Time: 50 Traditional Deadlifts 175/125 40 Sumo deadlifts 155/105 30 Front Squats, 135/95 20 Jerks, 135/95 10 Thrusters, 135/95
Power Snatch Part 1. 3×1 Heavy but not maximal (85-90% of 1RM) Part 2. EMOM for 5 minutes: 3 Power Snatches @ 80% of Part 1’s weight
Make sure you end each snatch with hips and knees fully extended and elbows locked out. No cheating form to get reps done faster. The reason for these drills is to develop the skill which will translate into being able to handle more weight safely and properly. What does that lead to? Being stronger. Why is that important? Stronger you are more weight you can move further in less time = more power. Power = intensity Intensity = better at what you do. Better at what you do = better at life.
Joint Strike CrossFit 