Suggest you have your barbell close to the pull up rig (but keep it inside the white square) and you face the pull up rig. This way, once you do you Deadlifts, you can drop into your first lateral burpee over bar. When you finish you fifth, you’ll be on the side closest to the rig to do your Toe 2 Bars.
So, each set, complete one hang clean, stand all the way up, hold onto the bar and move the bar to the ground for a touch and go into a full clean. At the top of the clean, perform 2 Split Jerks. Try to move up in weight each set.
WOD:
Whole ‘Lotta Lunging!
pics courtesy of CrossFit Hyannis, and Bodybuilding.com, respectively
7 min AMRAP
10 Wall balls 20/14
10 (total steps) Back Rack Lunges 95/65
10 S2O 95/65
10 (total steps) Front Rack Lunges 95/65
Suggest having your barbell out by the WB area. Once you finish your wall balls, pick up the bar and begin lunging with the bar on your back. You can either go 5 (lunge) steps out, turn and come back five steps and then begin the S2OH, or go 10 steps out, do the S2OH, turn around and do 10 Front rack lunge steps back to where you started.
Continuation of the paused back squats. This week, the reps per set are the same, but only 3 sets. So, aim to start higher than when you did 5×5. Remember, a five second pause isn’t 1-2-3-4-5 as quick as you can. It’s one-one thousand, two-one thousand, etc…
WOD:
3-2-1 (Fast WOD)
Muscle Up
Between rounds do:
5 burpee box jump over 30/34
10 KB Swings at 70/53
If there isn’t enough head clearance with rings on the rig, go with bar muscle ups.
Scaling Options:
MU-> Burpee to kipping pull-up
KB -> As needed
X-tra:
Lat stretch – 2 min per side
Mash calves – 2 min per
Shoulder mobility drill.* Pick one, do for 2 min per side
*Video courtesy of Mobility WOD. If you don;t have any drills to do, run with this one.
1000 Burpees For Time!…..just kidding, April Fools!
S/S/S:
Hang Snatch + Full Snatch
5×1 + 1 OHS
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.
WOD:
3-2-1
-Cluster 135-85
After Each set…
–10 Hand Release Push Ups
–5 Chest 2 Bar Pull ups
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
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!
WOD:
Death By…
Every Minute on The Minute:
3 Air Squats
1 Burpee
60′ shuttle sprint (sprint to 30′ mark and back)
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
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!
