45 Min Cut-off
The goal in the DUs should be manageable chunks. Yes, if you can go unbroken, do so, but if not, find a range you can do unbroken without wiping you out (maybe chunks of 25). Treat the run as recovery and hit the row hard!
Scaling Options:
DUs -> 2:1 ratio to SUs
Run -> 2 Mile on Assault Bike per round
Sets start every 2 min
% Based off 10 Jan 1RM
Video courtesy of Will Flemming. Second time with our Snatch variation this cycle. As a reminder, the complex consists of one Power Snatch, followed by an OHS. This will count as one rep. By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements. %s go up, so keep the core and shoulder tight when going into the OHS!
Video courtesy of Reebok CrossFit ONE. For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm. After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean. Perform one Squat Clean Thruster, holding onto both dumbbells. That equals one rep.
Scaling Options:
DB weight -> as needed
C3B -> Chin Above Pull Ups ->Buddha Pull Ups
10 Min break before WOD
The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see. Goal should be sub-10 minutes.
| After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP. |
Scaling Options:
DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)
Box height -> 20/16 -> as needed
Video courtesy of HowCast
Increase weight ea set
Video courtesy of The Shrugged Collective. Our second time hitting the High Bar Back Squat this cycle. Again, this version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do. Keeping constant tension in the torso is key to the upright position throughout the lift.
| Try to have minimal breaks during the sets of wall balls. Use the run as your recovery. |
Scaling Options:
Med Ball weight -> 14/12 -> as needed
Run -> 500M Row per round
We will announce our top performers from the January Coaches’ Challenge by Wednesday. Look for the February Challenge to come out tomorrow!
Score = total Burpees
| So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each. Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target. Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach. Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as you jump, reach over to the side and hit the target. |
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit
Ab Mat Sus -> Feet Anchored
Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting Strict Press this cycle. Again, things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.
Goal should be sub-10 minutes on this WOD.
Scaling Options:
DUs -> 2:1 ratio to Sus
Med ball -> 14/12
T2B -> Hanging Knee Raise
Strongman Day!
Video courtesy of Dave Levey. Either technique for slam/sand ball ground to over shoulder is acceptable.
Video courtesy of CrossFit HQ. Quick demo on tire flips.
Scaling Options:
Sled push -> 3 plates/2plates -> as needed
Slam ball -> 40/25 -> as needed
KB weight -> as needed
Tire flip -> do as team of 2 or 3
(3 pauses: 2” off ground, right above the knee, high hang)
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time with our segmented Clean Deadlifts. We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up Remember to keep the chest up like a clean set up prior to the lift, and keep shoulder in front of the bar until the final extension.
Video courtesy of Experience Life Mag. Quick demo on the sandbag bear crawl.
Scaling Options:
Sand bag -> as needed, or use light med ball
pic courtesy of Boone Sunrise Rotary
Consistency is key in this WOD. Find the pace that allows you to continually move throughout the entire AMRAP.
Scaling Options:
Run -> 500M Row
Sets start every 2 min
%s Based off 10 Jan 1RM
Video courtesy of Will Flemming. Second time through our Clean Complex for this cycle. Per rep you’ll complete one power clean, then perform one front squat, and finish with one jerk (preferably split). Still focus on technique on this week!
20 Sec Rest
20 Sec Rest
20 Sec Rest
Today should be the perfect work/rest ratio to allow you to push hard through each station!
Scaling Options:
Pull Ups ->Buddha Pull Ups
Video courtesy of NotKrisRoe
DUs -> Attempts through 40 seconds
