pic courtesy of the CrossFit Games

Tune in to Games.CrossFit.com at 6pm local to see the announcement of 16.2 and watch Björgvin Guðmundsson and Dan Bailey throw down.  What will Castro throw at us this week?

S/S/S:

Double Under Technique

WOD:

“Rowling”

10 rounds of 100M row

Burpee for every meter over and 2 burpees for every meter under. Add up all burpees and do at the end.

Video courtesy of CrossFit HQ.  Jeff Bridges, Dan Bailey, and Rich, by god, Froning going through a friendly game of “Rowling”

X-tra:

Rest up for Friday

S/S/S:

Snatch

8X2 @ 70% of 1RM

Based off 1RM, set on 25Feb 

Even if the weight you did on 25Feb was light, use that for your % work on this cycle.

WOD:

Track work

EMOM – 12min

100 M sprints

Time to utilize that track!

Scaling Options:

150M row sprints

X-tra:

Snatch Pulls 3, 3, 3, 3 – Add weight each set)

Couch stretch – 2 min per side

Banded hamstring – 2 min per side

WOD:

For Time:

1K Row Cash In

then

5 Rounds:

9 Supine* Ring Rows

9 Dips (ring or straight bar)

9 Kettlebell Swings, 53/35

Supine = Get body to be in as horizontal a line as possible under the rings. Suggest setting a box up to put your feet on

Scaling Options:

1K row – 800M run

Ring rows – get more vertical

Dips – box or bench dips

KBS – 35/25

X-tra:

15-20 min goat work

Pick 2 moves, work each for about 10 minutes a piece

Big ups to Mike, Chris, Chris, and Mark for toughing it out for 16.2 on Friday!  What a way to kick off the 2016 Open!

S/S/S:

Front Squat

5X5

Increase weight each set

WOD:

15 Minute AMRAP:

5 Push Jerks (165/115)

15 Pull Ups

50 Double Unders

Scaling Options:

Push Jerk – 75% of 1RM

Pull Ups – Banded strict pull ups

DU – 2:1 SU ratio

X-tra:

Bulgarian Split Squat 3×8 each leg

Super set w/5 seated box jumps. Up height each round

Roll out lats (bottom of ribs to arm pit) 20 passes per side

pics and videos courtesy of CrossFit Games.

HERE WE GO!

WOD:

CrossFit Open 16.1

20 Min AMRAP:
25-ft. overhead walking lunge(95/65)
8 bar facing burpees
25-ft. overhead walking lunge(95/65)
8 chest-to-bar pull-ups

Score = Total reps

Movement Standards:

Overhead Walking Lunge – Each lunge begins with the weight overhead, the feet together, and the athlete standing tall.  The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition.  The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart
from the last 5-ft. increment they crossed

Bar Facing Burpees – 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.  The next rep will then begin on the opposite side facing the barbell. All scaled divisions will jump over an unloaded barbell.

Pull Ups – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.  At the top, the chest must clearly come into
contact with the bar below the collarbone.

Scaled Option:

20 Min AMRAP:
25-ft. front rack walking lunge(45/35)
8 bar facing burpees
25-ft. front rack walking lunge(45/35)
8 jumping chin-over-bar pull-ups

Movement Standards:

Front Rack Walking Lunge – Each lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The lunge for scaled masters is unloaded.  The trailing knee must make contact with the ground at the bottom of each lunge.  The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together
on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.

Jumping Pull Ups – The pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall.  At the bottom, the athlete must lower themselves so their arms are fully extended.  At the top the chin must break the horizontal plane of the bar.

Get excited!  If you have not registered for the Open yet, click here and DO IT!

Oly Total Day!

20 minutes to Establish 1RM Snatch

Compare to 1Dec

20 minutes to Established 1RM Clean & Jerk

Compare to 1Dec

X-tra:

Rest up For Friday!

Pic courtesy of the CrossFit Games.  Tune in to games.crossfit.com at 5:45pm local to watch the announcement of 16.1 and to watch Chyna Cho andEAmily Abbott throw down at NorCal CrossFit.

S/S/S:

Sumo Deadlift

5X5

Increase weight each set

Compare to 21 Jan

Re-test of 5X5 for the Sumo Deadlift.  Suggest have your opening set close to what you used in the 1st or 2nd  set on 21Jan.  Should see an increase for those last sets.  But no rounded back!

WOD:

6 Rounds For Time:

60’ Walking Lunge w/plate OH (45/25)

200M run

Keep the arms locked out the whole time you are lunging

Scaling Options:

Plate – 25/15

X-tra:

GHDs 4X20

Couch Stretch x 2 min per side

Calf stretch on rig x 2 min per

S/S/S:

Floor Press

5X5

Increase weight each set

Compare to 25 Jan

Re-test of 5X5 for the Floor Press.  Suggest have your opening set close to what you used in the 1st or 2nd  set on 25Jan.  Should see an increase for those last sets

WOD:

4 Rounds For Time:

400m Run

12 KB Snatch Each Arm (70/53)

10 Pull-ups

Video courtesy of Rogue Fitness

Scaling Options:

KB Snatch – 53/35

Pull Ups – supine ring rows

X-tra:

Reverse hyperextensions –  3 rounds 10 reps only dropping 4 inches from top then 10 reps full

Hang from rings x 2 min

Roll out posterior chain x 2 min

Video courtesy of CrossFit HQ.  The Open starts this Friday!  Be ready!

S/S/S:

Zercher Squat

5X5

Increase weight each set

Compare to 18 Jan

Re-test of 5X5 for the Zercher Squat. Suggest have your opening set close to what you used in the 1^st or 2^nd set on 18Jan. Should see an increase for those last sets

WOD:

7 min AMRAP

5 Front Squats (155/ 115)

7 Bar Facing Burpees

Compare to 14Dec2015

This is a re-test of a timed WOD we did back in December. Look back in your log and compare!

Scaling Options:

Front Squats – 95/ 65, 65/ 35

X-tra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

S/S/S:

Floor Press

10,9,8,7,6

Increase weight each set

WOD:

5 RFT

5 pull ups

10 push jerk 115/80

100 yard farmers walk 70/53 # (Dumbbells or kettle bells)

Scaling Options:

Pull Ups – Ring Rows x 2

Push Jerk – as needed

Farmer Walk – 53/35

X-tra:

HSPU work – 10 min

Front Lever work – 5 min

Roll forearms – 2 min per