Scaling Options:
Scale Reps to 40/30 based on ability
Try to increase weight each round.
So each set, complete one hang snatch, go touch-and-go for the full snatch, then after you lock out at the top, perform one more OHS.
Video courtesy of Rogue Fitness. Matt Chan demonstrates the Cluster. Cluster = Squat Clean+Thruster. Just remember, the bar starts from the ground each rep.
This WOD should be a SPRINT!
Scaling Options:
Cluster – 115/85
Hand Release Push Up – chest to deck Push up, or push up off a bench
Chest 2 Bar Pull Up – Chin Above Pull Up, or supine ring row
Increase weight ea round
On the even minutes, row the entire minute. The Sumo DLs should be challenging, but not compromise your form.
Scaling Options:
Sumo DL – As needed
Try to increase weight each set.
So, per set, perform one hang clean, go touch-and-go for a full clean if possible), then do 1 split jerk.
then…
followed by…
Scaling Options:
PC – 145/105, 135/95, 1185/85
or
If you still can’t do DUs and you DON’T do at least 5 min of practice, you’re wrong.
Scaling Options:
Ab mat SU – feet anchored
Push up – off bench
OHS – 115/85, 95/65
Shooter’s choice on curl variation (straight bar, curved bar, dumbbells, etc…)
Increase weight ea set
Each rep, you will pause for 3 seconds at the bottom of the squat. During the pause, DO NOT lose tension. Don’t let your body relax. Hold this like you’re ready to explode up. Then at the 3 second mark, do so. Come up to the top of the squat as fast as possible. Goal is last rep should push you in each set. Make smart jumps!
Add 1 Air Squat and 1 Burpee each minute
So in the first minute, do 3 air squats, 1 burpee, sprint to the 30’ mark and back. Rest until minute 2, then do 4 air squats, 2 burpees, then the sprints. Rest until the start of the next minute. This pattern continues until you cannot meet the required movements for a specific minute
Pics and Video courtesy of The CrossFit Games
Scaled Option:
Thrusters – 65/45
NOTES:
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
Movement Standards
Thruster:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Burpee:
Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. If standard-sized bumper plates are not used on the thruster barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees. Scaled Masters will be permitted to jump over an empty barbell on the burpees. The next rep will begin on the opposite side facing the barbell.
Video courtesy of Gymnastics WOD. Since this is a repeat of 14.5, these words of wisdom from Carl Paoli will come in handy today as well. Go out there and enjoy this last Open WOD of the 2016 CrossFit Open!
pic courtesy of The CrossFit Games
Tomorrow is the reveal of the last WOD for the 2016 CrossFit Open! What will it be? Will there be Thrusters? Will Ben Smith or Matt Fraser have a chance at beating Rich Froning? Tune into the CrossFit Games website at 5pm local to find out!
Scaling Options:
HR Push Ups – chest to deck push ups/push ups off bench
Alt pistols – use band
Scaling Options:
PC – 50% of weight used in C&J
Scaling Options:
KBS – 35/25
HSPU – Seated OH press AHAP
Pull Ups – Supine Ring Rows
Joint Strike CrossFit 