Increase weight ea set
Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.
Scaling Options:
Sandbag -> lighter weight or use med ball
Scaling Options:
HSPU -> Pike Push Ups
Pistols -> Banded Pistols
Pull Ups -> Seated Pull ups/Buddah Pull Ups*
Demo of Buddah Pull Ups
As Heavy As Possible
Video courtesy of Artis Strength & Conditioning. Artis co-owner (and all-around awesome person) Jen Day demoing the BTN split Jerk. Notice the bar path doesn’t go forward or back. it goes straight up. Also, watch how fast she drops under the bar once she extends the hips. Don’t think of pressing with your arms after the hip extension. Think pushing yourself UNDER the bar after the hip extension. And just like Tuesday, looking for 5 heavy singles (not a max out) and perfect form.
Keep good form on the DLs. DO NOT let your form go south when things get heavy.
Scaling Options:
Deadlifts -> as needed, just increase every round
Video courtesy of CrossFit Games. This week’s throwback to previous Opens is a test of stamina. Find a pace and only pause slightly between movements.
Scaling Options:
Bar Weight -> 65/45
DU -> SUs
As Heavy As Possible
| Looking for 5 good heavy singles. Focus on hitting each one perfect |
pic courtesy of Rogue Fitness. Example of the Ring Chin up. If you’re up to it, go with a false grip.
Scaling Options:
Ring Chin Ups ->Buddah Pull Ups*
Demo of Buddah Ring Pull Ups.
1 Min Rest
1 Min Rest
| Score = hang power snatch reps + hang squat clean reps + Push Press reps |
Scaling Options:
Bar weight -> as needed
WB -> 14/12
KBS ->35/25
200M Run
10 Air Squats
10 Kickers per leg
10 Spiderman lunges
5 inchworms in place
Burgener W/U
Video courtesy of Sage Mertz.
based on 13Dec 1RM
Scaling Options:
Toe2Bar -> Knee Ups
10 Cals on Assault Bike
10 Box to bends
10 Squat to Stands
10 Twisting Push Ups
10 Arm Circles
10 Huggers
Video courtesy of Austin Spencer. Movement standards on DB Snatch – cannot switch hands until DB is below the shoulder. For Burpees, to be RX, must not step down or up in the burpee and both feet must leave the ground and land at the same time in the hop or the DB.
Scaling Options:
DB weight -> As Needed
400M run
10 Walking lunges
10 Air Squats
10 kicks per leg
3 min jump rope practice
2X10 empty bar high bar back squat
Increase weight ea set
Video courtesy of CrossFit HQ. Quick demo on hollow rocks.
Scaling Options:
DB weight -> As Needed
Hollow Rocks -> w/bent leg
DUs-> 2X SUs
As a team of 2:
200M Run
10 Air Squats (in synch)
10 Push Ups (in synch)
10 Vertical Jumps
10 Side lunges (switch direction ea rep
Tire flip/tire jump practice
*Flips done as team
One person working at a time for tire jumps
Video courtesy of CrossFit HQ. Quick tutorial on tire flips.
Find a friend to do this WOD!
For Tire Jumps, treat them like box jumps, just land on the top of the tire. Still extend hips at the top before you hop or step down.
Scaling Options:
Tire Flips -> Find a lighter Tire (If scaling up, do flips solo)
Tire Jumps -> Tire Step Ups
Joint Strike CrossFit 