So, in each two-minute round, complete one snatch pull, two Power Snatches, and 3 Overhead Squats. Start at roughly 545-50% of you Snatch and increase weight each set. The amount of weight you jump will be on how you feel. Feeling strong today? Make good-sized jumps. Not feeling, overly strong? Make smaller jumps, OR pick a weight and stay at it all 8 sets. Focus on form if that is the case. You do NOT have to hold onto the bar for all the movement, but I suggest once the bar goes overhead after the second Power Snatch, keep it overhead until all 3 Overhead Squats are complete.
WOD:
40-30-20-10:
American Kettlebell Swings (53/35)
Goblet Squats (53/35)
*Row 25 Cals before each set of KB Swings
Time Cap: 15 Min
Best strategy for today is knock out manageable chunks in your sets of KBS and Goblet Squats, then keep a steady pace on the row. Can you make it under the time cap?
Pic courtesy of BoxRox. Hope everyone enjoyed 20.2! Now, time to get ready for 20.3!
The live announcement for the 20.3 CrossFit Open workout is set for October 24 and will be hosted by the Norwegian CrossFit Championship. Norwegian nationals Kristin Holte and Nicolay Billaudel will battle each other at CrossFit Gamlebyen. Tune in on the CrossFit Games website at 5pm local.
WOD:
AMRAP 20:
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Press (115/75)
5 Back Squat (115/75)
So, I would take a “DT” meets “Bear Complex” approach to these rounds. Meaning, if you have to break on reps, do it before you hit the last of a movement, then go right into the next movement. Ex. I knock out 4 deadlifts in a row, drop the bar for a quick second, shake out my arms, pick it up for the 5th (making sure I fully lock out). Once I lock out rep 5, I go directly into my hang power cleans. If I need the break, after 4 hang power cleans, I drop the bar and shake out my arms. I pick the bar back up, stand up all the wat, then do my 5th hang power clean. Once I finish, I leave the bar in the front rack and knock out my 5 front squats. If I need to, I break after 4 reps, put the bar down, shake it out, then pick it back up in the front rack and knock out rep # 5. As I come out of my 5th Front Squat, I use the momentum to go into my first push press, trying to knock out all 5 in a row. If, at #4 of push press, I know my body needs a break, I put the bar down, shake it out, pick it back up and do rep #5. Upon locking out my 5th rep, I bring the bar down on my back and do my 5 back squats. Once done, I put the bar down, shake things out, and begin again.
Scaling Options:
Bar weight -> 95/65 -> As needed. Goal is to use one bar for all movements, but can use more than one if a medical issue is hindering one movement. (Elite – 135/95)
Video courtesy of the CrossFit Games. Week 2 of the Worldwide Open. Let’s do this!!!
WOD:
WORKOUT 20.2
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bars
24 Double Unders
SCALED OPTION
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters (35/20)
6 Hanging Knee Raise
24 Single Unders
NOTES:
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.
MOVEMENT STANDARDS
DUMBBELL THRUSTER
• Each set of dumbbell thrusters begins with dumbbells on the ground.
• Hold the dumbbells in the front-rack position during the squat.
• Dumbbells move from the bottom of a front squat to full lockout overhead.
• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.
• The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when:-the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.-both dumbbells are directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
• Athletes may not receive any assistance moving the dumbbells
TOES-TO-BAR
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when both feet come in contact with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar.
DOUBLE-UNDER
• 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.
HANGING KNEE-RAISE (SCALED ONLY)
• Scaled athletes and scaled teens may perform hanging knee-raises.
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when the knees are above the hips
SINGLE-UNDER (SCALED ONLY)
• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts
10 Min Double Under practice – Aim for new PR in unbroken Double Unders
Video courtesy of Train FTW. For those still working on perfecting Double Unders, try this!
WOD:
“Annie”
50-40-30-20-10:
Double Unders
Sit Ups
A little CrossFit Benchmark before the release of 20.2. This one is all about smooth pace on your dubs, and continuous movement on the sit ups. If your body is overly sore this week, and you really want to be fresh for 20.2 tomorrow, maybe take today and make it a mobility day.
Scaling Options:
DUs -> 3X SUs (yes, so 150/120/90/60/30 Single Unders, respectively)
To be clear, the run in any given AMRAP is only done once at the beginning (it is your cash-in). After that, spend the remaining time getting as many rounds and reps in of the deadlift and burpee over barbell piece. With a rest period between each 5 min AMRAP, the goal is to go all-out! Also, these burpees are different from the ones we saw in 20.1 With these, you can stand parallel to your bar, drop down for your burpee, get up and hop laterally over the bar. No needs to face it. Much faster!
Scaling Options:
Bar weight -> as needed, BUT, want to see increases in weight for each EMOM
Video courtesy of Weightlifting 101. For the first part of today, a small Clean & Jerk complex to have some fun with. The goal is to climb in weight each minute. Start at roughly 60-65% of your Clean & Jerk 1RM, and increase based on how your body feels. If you feel good this day, make bigger jumps. If you’re not feeling overly strong, make smaller jumps, OR stay at a weight for all 10 rounds and work on technique, making each rep crisp!
WOD:
3 Rounds:
30/21 Cal Row
20 Wall Balls (20/14)
10 Hang Squat Cleans (95/65)
Utilize the hook grip in the hang cleans. That way, your grip isn’t toast when you hop back on the rower.
Pic courtesy of the Australian CrossFit Championship’s Instagram page. Tune in this Thursday for the 20.2 announcement!!!
S/S/S:
10 Minutes working on Pistol/Pistol Progression
Video courtesy of Carl Paoli. Good progression to work if you still struggle with pistols.
WOD:
“Mary”
AMRAP 20:
5 Handstand Push ups
10 Alternating Pistols
15 Pull ups
A fun CrossFit benchmark! Higher skills for today as well. For the HSPUs, make sure you don’t crash your head on the floor on the way down. On the pistols, make sure you fully lock out the hips before beginning the next rep. Know you proper scales today too!
Scaling Options:
HSPUs -> Pike Push Ups off a Box -> Pike Pushups off the ground -> Hand Release Push Ups
Pistols -> Banded Pistols -> Pistols to a stack of plates -> Pistols to a box
Pull Ups -> Buddha Pull Ups
Video courtesy of CrossFit Invictus. Demo of banded pistols
10 Rounds of 8 Ground To Overhead (95/65) 10 Bar Facing Burpees
* 15 Min Time Cap
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.There is no tiebreak for this workout.
MOVEMENT STANDARDS: GROUND-TO-OVERHEAD
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.There is no tiebreak for this workout.
• Every rep begins with the barbell on the ground.
• Any variation of a snatch or clean and jerk is acceptable.
• Touch and go is permitted, but deliberately bouncing the barbell is not.
• Dropping from overhead is OK, but the bar must settle on the ground before the next rep.
• If using an empty barbell, or a barbell with smaller-than-standard bumper plates, each rep must begin with the barbell clearly below the knees
THE REP IS CREDITED WHEN:
• The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.
• The barbell is directly over or slightly behind the middle of the body.
• Note: If a split-style lift is used, both feet must be brought back in line to finish the rep
MOVEMENT STANDARDS: BAR-FACING BURPEE
• Must use a barbell with 18-inch plates.
• Must be performed perpendicular to and facing the barbell.
• May jump or step back to reach the bottom position.
• Chest and thighs must touch the ground with the head behind the barbell.
• Hands and feet must remain inside the width of the plates.
• Stepping and/or jumping back to the starting position are both permitted.
• Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
• Scaled divisions may step over the bar.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the barbell before starting the next rep.
• If a “no rep” is received for any reason, the entire rep must be repeated.
For a complete listing of rules and scales for different divisions, AND a score sheet, clickhere
Pic courtesy of Rogue Fitness’ Twitter page. Tune in to the live stream of the 20.1 announcement. Click on the above pic to go to the Rogue site.
WOD:
“Jim”
9 Rounds:
24 Push Ups
8 Deadlifts (215/135)
Courtesy of our friends at CrossFit Flagstaff. As the sets go on, the push ups could be a sticking point. Try to break them up into manageable chunks right away. This way, you avoid hitting a failure point, which can slow you down quite a bit.
Scaling Options:
Push Up -> Off Bench (Elite – HSPUs)
Bar weight -> 185/130 -> 155/110 -> as needed (Elite – 275/195)
Joint Strike CrossFit 