With us being roughly 10 weeks out from doing “Murph” on Memorial Day, we’re going to see some more volume included on the movements (pull ups, push-ups, air squats, and running) in that WOD. Today, with the reps being manageable in the minute time-frames, focus on good form and not just muscling through.
Scaling Options:
Strict Pull Ups -> Banded pull ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 2@60%
From 5:00-10:00, do 2@65%
From 10:00-15:00, do 1@70%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Our new Strength Cycle begins with our new Clean and Jerk Complex. We will do a three-position Clean complex before finishing each set with one Jerk (preferably split). In the past, our three-position would start at the high hang, go to the hang, and finish on the floor. This time, we want our first clean to come from the floor, then, keep hold of the bar and do the second clean from the hang, and hit the last of three cleans at the high hang The point of doing them in this order is to force us to use more and more hip explosion as we go along. We will also build up some good grip strength.
WOD:
4 Rounds:
50′ Dual DB Front Rack walking Lunge
15 Dual DB Shoulder to OH
50′ Dual DB Farmer Carry Walking Lunge
15 Dual DB Deadlifts
DB Weight – 50/35
Time Cap: 20 Min
Videos courtesy of CrossFit HQ, and CrossFit Townsville, respectively.
Lots and lots of lunging today!!! Make your focus during these lunges to keep your core tight so you don’t bend forward. On the DB deadlifts, only one head of each DB needs to touch the floor.
What better way to finish up re-test week than with some good ol’ Bench Press?! Again, if you hit every Bench session this cycle, we should be able to go heavier on each set compared to what was used on 26Jan. Keep your form on point and push through these!!!
WOD:
AMRAP 14:
5 Cal Echo Bike
5 Cal Ski Erg
5 Cal Row
10 Cal Echo Bike
10 Cal Ski Erg
10 Cal Row
…etc, add 5 cals per movement every round
Score = Total Cals at the end
Video courtesy of Kristi Eramo O’Connell.
Quick transitions and a steady-yet-fast pace will make you the king or queen of the Cals today!
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows
Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, RDLs, RDLS with pause at knee, deadlifts w/2 sec pause two inches above mid-shin
S/S/S:
Pause Deadlift
(2 sec pause 2 inch off ground)
5X5
Increase weight ea set
Compare to 24Jan2024
Video courtesy of Untamed Strength.
Next on our re-test schedule will be our Pause Deadlift 5X5. By continually putting our bodies under the tension of that 2-second hold, we should see us adapt and handle heavier loads. Your goal today is to go heavier per set than you did on 24Jan.
WOD:
For Time:
1000m Row Buy-In
Then,
3 Rounds:
200′ Dual KB Farmer Walk (70/55)
21 Pull-Ups
17 Min cap
Video courtesy of WODStar.
I guess you could call this one “The Grip Killer”. Lots of grip-intensive stuff on deck today! After the 1K row Buy-In, look to keep your core tight as you knock out the 200’ Farmer walk. On the Pull-Ups, with your grip already taxed, listen to your body and if the grip starts to go, hop off the bar and shake out the hands and arms until you are ready to go again. For the Farmer walk, how you set up the 200’ is up to you. If there is enough room to farmer walk 100’ straight, and then turn around and farmer walk back, cool. If needed, mark off a 25’ section and walk down and back a total of 4 times.
Scaling Options:
KB weight -> 55/35 -> as needed
Pull Up -> Banded Strict Pull Up -> Buddha Pull Ups -> Supine Ring Rows -> Ring Rows (ELITE: Chest2Bar Pull Ups)
Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to establish a 1RM Snatch
then…
20 Min to establish a 1RM Clean & Jerk
Compare to 10Jan2024
Video courtesy of Weightlifting SAVAGE.
Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
The way this WOD will flow will look like this: Start with 20 American KB Swings, then perform 10 Burpees to a target 6” above your reach, then perform 19 American KB Swings, then perform 30 Double Unders, then 18 KB Swings, then 10 Burpee to target, then 17 KB Swings, then 30 dubs, etc.. Just remember, after finishing an even-number round of KB swings, do 10 burpee to target, and after an odd-number round of KB swings, do 30 Dubs. The WOD ends after you complete the round of 1 KB Swing and 30 Dubs. All that said, to get through this as fast as possible, keep good, steady and quick KB swings going.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Burpee to 6” target -> regular burpee
Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)
Well, looks like we all survived the Open! Can’t wait to see the WODs they’ll have in the Quarterfinals! Next year, let’s get some Joint Strike folks registered for the Open and see how far we can get! But today, we begin our re-test week of our current strength cycle.
Warmup:
10 Alt box step ups
Spider-Man Lunge 30’
Heel2Toe 30’
Inchworm 30’
Duck Walk 30’
10 PVC Pass thrus
10 PVC OHS
PVC prayer stretch :30 per side
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Then…
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, Snatch grip behind-the-neck push press, Overhead Squat
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 16Jan2024
Video courtesy of Catalyst Athletics. Re-test week kicks off with our Overhead Squat 5X5 re-test! If you’ve hit every rep scheme of OHS this cycle, you should see an increase of weight used on each set compared to what you used on 16Jan. Stay tight throughout the lift, keep the shoulders fully locked out and engaged, and keep the heels glued to the ground, and the increase in weight should be doable.
WOD:
For Time*:
100 Box Jump Overs (24″/20″)
100 Ab-Mat Sit Ups
*Every Minute On the Minute – complete 3 Handstand Push Ups.
WOD begins with 3 HSPUs
15 Min cap
Video courtesy of CrossFit HQ.
So, 100 box jump overs and 100 Ab-mat sit ups should not take that long, right? But, now toss in the Every-Minute-on-the-minute of 3 HSPUs and things can get spicy pretty quick!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Box jump overs -> Box step overs.
Ab-mat sit ups -> Feet anchored (ELITE: GHD Sit Ups)
HSPUs -> Pike push up off a box -> pike push up off the floor -> high-kneel Dual DB OH press
1:00 minute Cardio of Choice (increase intensity in Round 2)
10 Kneeling Lat Stretch per side
:30 Dual Barbell Front Rack Stretch – See video below, courtesy of CrossFit City Line
5 Scap Pull Ups
5 Beat Swings
5 Kip Swings
5 Barbell Front Squats
5 Barbell Strict Presses
S/S/S:
Primer for WOD:
1 Round:
5 Thrusters @ Light weight
3-5 Bar Pull-Ups (or Jumping Pull Ups)
Rest 1:00 minute
1 Round:
5 Thrusters at Weight 1
3 Chest To Bar Pull-Ups (or jumping chest2bar pull ups)
Rest 1:00 minute
1 Round:
3 Thrusters @ Weight 2
2-3 Bar Muscle-Ups (or chin-above pull ups)
Rest 5:00 minutes before beginning 24.3
WOD:
CrossFit Open 24.3
All for Time:
5 Rounds of:
10 Thrusters, Weight 1
10 Chest-to-Bar Pull-Ups
Rest 1 minute, then:
5 Rounds of:
7 Thrusters, Weight 2
7 Bar Muscle-Ups
Time cap: 15 minutes
Men: Bar Weight 1 – 95, Bar Weight 2 – 135
Women: Bar Weight 1 – 65, Bar Weight 2 – 95
Videos courtesy of The CrossFit Games. It’s here! Last WOD of the 2024 CrossFit Open!
For Movement Standards, Scale Options, and the official score sheet, click here.
QUICK START:-Start under the pull-up bar.
-At “Go,” move to the barbell and complete 10 thrusters at the lighter weight.
-Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.
-After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.
-Return under the pull-up bar. After the 1-minute rest, move to the barbell.
-Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.
-Time stops at the completion of the last bar muscle-up.
NOTES:
-Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest.
-The barbell MUST be placed at least 5 feet away from the pull-up bar for safety.
-Athletes may have assistance changing the barbell load or two bars may be used.
-If time-capped, your score will be the total number of reps completed.
-A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins the tie.
-If the workout is completed before the time cap, there is no tiebreaker.
So, take this WOD one piece at a time, don’t worry about the end. It’ll be there. Listen to you body and break up the reps as needed to allow you to keep a pretty consistent pace through the 15 min
Some good tips:
Scaling Options:
Bar weight -> weight 1: 65/45, weight 2: 95/65 -> as needed
Chest2Bar -> Jumping Chest2Bar (see score sheet for standards) -> jumping chin-above pull ups
Bar Muscle Ups -> Chin-above pull up -> Banded pull ups -> ring rows
For the first time in Open live announcement history, six-time Fittest Woman on Earth Tia-Clair Toomey will go toe-to-toe with 2023’s third-Fittest Woman on Earth Arielle Loewen in Open Workout 24.3.
In addition to setting the scores to beat, Toomey and Loewen will also compete to win the Rogue Fitness Golden Barbell.
You do NOT want to miss this incredible battle of CrossFit moms.
It goes down at 11:30 local on Thursday!
Warmup:
1:00 Jump Rope
50’ L-arm KB Front Rack Walk
50’ R-arm KB Front Rack Walk
1:00 Jump Rope
50’ L-arm KB OH walk
50’ R-arm KB OH walk
:20 Hollow Hold
1:00 Ski Erg
WOD:
EMOM 24:
Min 1 – 1100′ KB Waiter’s Walk Farmer’s Carry Combo* (35/25)
Min 2 – 50 Double Unders
Min 3 – : 20 L-Side Plank + :20 R-Side Plank
Min 4 – 10/8 Cal Ski Erg
*Switch arms at the 50’ mark
Video courtesy of Train FTW. Quick demo of the Waiter Walk Farmer Carry Combo.
Make your goal today to finish each minute’s work in about 40 seconds.
On rig – Complete 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or harder Ring Rows
S/S/S:
10 Min to set Max Weight – Weighted Pull Ups
Video courtesy of Paradiso CrossFit. Some variations for weight pull ups.
Always look to get stronger in the strict versions of movements. That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced. Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up. If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.
WOD:
5 Rounds For Time:
15 Pull Ups
250/225m Row
-14 Min Cap
Video courtesy of WOD Prep.
Today’s WOD looks super-simple, right? Usually the first sign that it’ll beat you up pretty bad 😊 But, we have an idea on how long these row pieces will take from what we did last week in 24.2, so aim for about a minute each round for that. For the pull ups, look to make them as smooth as possible. Don’t try to muscle your way through.
Scaling Options:
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 