WODS 5/22-5/27
May
20
May 27

WODS 5/22-5/27

MONDAY 5/22/2017

WARMUP:

400 METER RUN

Then

2 Rounds:

10 – Alternating Samson Stretches (Video)

10– Warrior Squats (Video)

10 – Alternating Spiderman + Reach (Video)

 

SQUAT WAVES

Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

"GRACEFUL EXIT"

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

50 Double-Unders

Rx – 135/95. Post completion time to Sugar Wod 

 

Stimulus wise, we are looking for a weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.

 

When we are approaching the finish to the power cleans, plan to take our break after the 9th rep. Take our breather here, so that upon the the 10th and final power clean, we can move directly into the front squats. These initial 9 repetitions in each round can be broken anyway you see fit. Touch and go repetitions are an option for those very strong on the barbell, but so are fast singles. Whereas the setup time for the power clean is fairly quick (hands on the bar), the process is a bit more for the front squats and jerks, requiring a bit more strategy.

 

On the front squats and jerks, strive to bite these off in larger sets. They do not need to be unbroken, but we are looking to accomplish these sets with at most one break at each movement. 5-5 or 6-4 are options if we are looking to take that break. We want to push for chunks or larger sets here as we are looking to minimize the amount of extra cleans we are doing in this workout. As we approach the 10th and final power clean, ensure we are standing to full extension before we start out first front squat. Treat them as two separate movements.

 

Front Squats – These set the tone for the following jerks. If we do not find the proper positioning on our shoulders (elbows high, bar resting on the delts, vice the wrists), we will be taxing our our overhead strength. Expect the jerks to be challenging in this workout. Set ourselves up for strong sets on the jerks by dialing in a strong front rack position.

 

Push Jerks – Focus on a strong drive through the heel arch of the foot (think directly beneath your ankle). At this point, we can expect the power cleans and front squats to have taken a toll on our overhead strength. Expect this so that it does not come as a surprise. With the fatigue, the body will need to be reminded to extend hard. The hips and legs will want to have the arms do the work overhead for us, given the effect of the previous two movements. We know however this will not be the right idea for us with three full rounds ahead. Extend hard through the floor, and punch to lockout. Despite the fatigue in our lower half, let the legs do the work.

 

Before each set of double-unders, give yourself a brief composure moment. Following the jerks, our shoulders will be fatigued. Get our hands on the rope and stand up with it, but take a breath here. A goal of ours in the workout is to minimize the amount of trips. It’s not to go unbroken, but to minimize the amount of trips. And to accomplish that, we must be relaxed and composed on the rope. 30-20, or 20-20-10 are options for those who are building their double-under capacity.

 

TUESDAY 5/23/2017

WARMUP:

500 Meter Row, 

Then 2 Rounds

10 Spiderman and Reach, each leg (Video HERE)

 8 Walkouts (Video HERE)

6 Inchworms (Video HERE)

Then

2 Rounds:

 7 Kettlebell Swings, 5 Pull-Ups

 

HELEN"

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Post Times to Sugar Wod

 

The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.

If we do not have the ability to run today, complete a 500 meter row per round.

 

Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.

On these swings we also need to keep to focus points in mind:

1) Long arms in the bottom

2) Breathe

 

When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.

 

Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.

 

On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.

 

After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.

 

 

EXTRA CREDIT/GYMNASTIC CONDITIONING

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

 

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

 

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

 

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

Minutes 15:00 – 20:00:

A) 3 Inchworms (Video HERE)

B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

 

WEDNESDAY 5/24/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

 

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Week 2 of 2 of our 5×3 Progression.  This week, we are looking to “climb”, that is, build in weight each set. Next week, we’ll test a new 1-Rep.

Push Press – 5 Sets of 3

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

Post heaviest set of 3 to SUGAR WOD

 

OVERHEAD SQUAT

Starting with an empty barbell:
10:00 to build to a Heavy Set of 3

*

All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy triple. It’s been some time since we went heavy on this movement. Focus on sound mechanics today – sit back for the heels and continue to turn the inside of the elbows up towards the ceiling throughout the entire range of motion (emphasizing shoulder external rotation).

 

Post heaviest completed set TO SUGAR WOD

 

RECOVERY ROW

10:00 Recovery Row

 

Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.

 

THURSDAY 5/25/2017

WARMUP:

 

SQUAT BUILDER

Week three of our first squat builder micro-cycle. After each three week micro-cycle, we will deload in squatting percentages for a week. Following, a new repetition/percentage scheme is introduced for our next 3-week effort.

All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below. Three building waves of Front Squats, finishing with a heavy single at 93%. Following a single set of 10 Back Squats, still based off of your front squat percentages.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"MAD RIVER"

1 Round for Time:

75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

 

FRIDAY 5/26/2017

WARMUP:

 

POWER CLEAN + JERK

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build. Enter the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.

 

"JOLLY RANCHER"

1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9
WB Target

 

A modified approach to a classical CrossFit benchmark, “Kelly”. We are reducing the volume today on the wallballs and box jumps in order to allow for a sound recovery for next week’s squat work.

On the box jumps, we are looking for the jump stimulus today, but step-ups are allowed. We would rather modify the height of the box and complete a two-foot jump rather than step to a higher box.

On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.

 

SATURDAY 5/27/2017

WARMUP:

“Murph"

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

WODS 5/15-5/20
May
13
May 20

WODS 5/15-5/20

MONDAY 5/15/2017

WARMUP:

3:00 Slow Bike or Row

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:

A) Superman Rocks (Video HERE)

B) Hallow Rocks (Video HERE)

B) Alternating Samson Stretches (Video HERE)

C) Alternating Spiderman + Reach (Video HERE)

Followed by:

1:00 of Warrior Squats (Video HERE)

 

SQUAT

The first handful of weeks on this squat cycle will place an emphasis on squatting volume over intensity (or loading). As we progress deeper into the training, the emphasis flips… we will focus on less volume, but higher squat percentages. The loading is on the lighter end today, hence the shorter rest periods between (2:00).

 

Wave #1

On the 00:00 – 6 Back Squats @ 63% of 1RM Back Squat

On the 02:00 – 4 Back Squats @ 68% of 1RM Back Squat

On the 04:00 – 2 Back Squats @ 73% of 1RM Back Squat

Wave #2

On the 06:00 – 6 Back Squats @ 68% of 1RM Back Squat

On the 08:00 – 4 Back Squats @ 73% of 1RM Back Squat

On the 10:00 – 2 Back Squats @ 78% of 1RM Back Squat

Wave #3

On the 12:00 – 6 Back Squats @ 73% of 1RM Back Squat

On the 14:00 – 4 Back Squats @ 78% of 1RM Back Squat

On the 16:00 – 2 Back Squats @ 83% of 1RM Back Squat

10-Rep Front Squat
On the 19:00 – 10 Front Squats @ 55% of 1RM Back Squat

 

BODY ARMOR

  • This is extra credit but do as much as time will allow. The coaches will go over the movements and get you started, but because Body Armor is time consuming it will be up to the Athlete how much you complete. If you don't have time to do all three rounds in part 1.  Then do 1, or 2 rounds of part 1, and do part 2.

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

EXTRA CREDIT/Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges (Video HERE)

*Athletes choice in KB loading. Last seen two weeks ago, these movements were completed with 35’s/25’s as Rx. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

Kettlebell Front Rack Step-Back Lunges – Completed with two Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge.

 

Body Armor Part #2
50 Strict Presses (75/55)
*Every break, complete 40 Double-Unders

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time, but for practice.

 

TEUSDAY 5/16/2017

 WARMUP:

Coaches Choice

 

"POWER WHEELS"

Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…

0:00 – 3:00 – Part #1

3:00 – 6:00 – Rest

6:00 – 9:00 – Part #2

9:00 – 12:00 – Rest

12:00 – 15:00 – Part #3

“Power Wheels” Part #1

AMRAP 3:

10/8 Calorie Assault Bike

12 Power Snatches (95/65)

 

“Power Wheels” Part #2

AMRAP 3:

10/8 Calorie Assault Bike

8 Power Snatches (115/80)

 

“Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike

4 Power Snatches (135/95)

 

*Each portion is scored separately as rounds + reps. If we do not have access to a bike today, complete the same calorie counts on a rower. We will aim to bike once every 2 weeks, purely for variance. This is not a needed piece of equipment for this program, although… anyone who has used one can speak to it’s effectiveness for building capacity.

On the power snatches, let’s aim to match the stimulus for each barbell below:

Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh. Modifying to 75/55 is an option.

Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh. Modifying to 95/65 is an option.

Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh. Modifying to 115/80 is an option.

Lighter is harder in this workout, as it gets us right back on the bike for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

It is tempting to put the pedal down on the assault bike. Our speed on the bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few pedals as an absolute recovery.

This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.

Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.

 

GYMNASTIC CONDITIONING

All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here. The time is purely to keep us moving to the next piece along with controlling our volume at each station. With a running clock..

Minutes 0:00 – 6:00

A) 5 Swings – Ring Muscle-Up Swing Drill – Video HERE

B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE

Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.

Minutes 6:00 – 12:00

A) 3 Wall Walks – Video HERE

B) 15 Hip Extensions

Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as we push through our shoulders in the climb. Slower is harder here.

Minutes 12:00 – 18:00

Ascending Ladder of Strict Ring Dips

10 GHD Sit-Ups, 3 Strict Ring Dips

10 GHD Sit-Ups, 6 Strict Ring Dips

10 GHD Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If we are not yet comfortable on the rings, bar dips (DB’s used as a modification – Video HERE), is a great option.

 

WEDNESDAY 5/15/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Progressing from the 4×6 repetition scheme to a 5×3 scheme in our final weeks of “Silverback”.

We will be completing two additional weeks of this progression before attempting a heavy single on the final week of the cycle.

Push Press – 5 Sets of 3 “Across”

Complete these sets “across”. That is, the same weight across all five sets.
This may be somewhere between 10-20lbs heavier than our last 4×6.

Next week, we will be climbing to a heavy set of 3. Post loading below for tracking.

 

 

"OPEN WATER"

AMRAP 13:

55/40 Calorie Row

55 Thrusters (95/65)

55 Pull-Ups

55 Handstand Pushups

Post Rounds + Reps to Sugar WOD 

If finishing Thrusters on 1st round… Males – 110, Females – 95

If finishing Pull-Ups on 1st round… Males – 165, Females – 150

If finishing HSPU (full round)… Males – 220, Females – 205

 

On the thruster weight, we are looking for a load that allows for 15+ repetitions to be completed unbroken if we had to. A moderate load that we can cycle in sets of 10 is the goal here. There will be times that we want to train at a loading we may see in the Open, but the stimulus today is to be able to make it through the thrusters without getting “stuck”.

The row is our buy-in for the workout. We can be aggressive here on our pacing, but not at the expense of forcing us to break up the following thrusters. Each break on the thruster barbell likely costs us 15+ seconds. If completing the row 15 seconds slower allows this, it is the correct move. In any event, on the final few calories, back off our pace a touch to ensure a smooth and immediate transition to the thruster barbell.

Thrusters – just start. Don’t overthink let’s get that bar to your shoulders. The goal here is not 55. It’s 10. When we get to 10, reassess. If we need a break, take one. Otherwise, re-assess at 15. The goal here is not to go to failure, but to get moving. Eliminating this break between the row and thrusters will buy you time that many athletes loose unnecessarily. There is no wrong way to break up these 55 repetitions, but we do want to avoid smaller sets, knowing there is a transition time between that can eat up seconds. Focus on using our legs to get the bar overhead, as opposed to the shoulders. We need those for the following station, the pull-ups.

Pull-Ups… same mentality here. Just start and get the first set in. Short but manageable sets are key there, knowing the transitions between dropping off the bar and getting hands back on is quick (slightly different than the thruster). Focus on your kip here. The met-con will be challenging here, and often we relax on our kip when we are fatigued. Dial it in with an engaged midline and long legs.

Handstand Pushups… much like we learned from Open 17.4 (and Open 16.4), measured sets here are important. The balling up technique can provide a stronger extension out of the bottom of your kip, providing more power. For many athletes, this can be the technique we immediately turn to. It may be a touch slower, but is more efficient over repetitions.

If we do not have handstand pushups yet, let’s build our overhead pressing strength with dumbbell push presses(one in each hand). Choose a weight that allows for ~15-20 repetitions unbroken.

 

THURSADY 5/16/2017

WARMUP:

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers (Video HERE)

1:00 Slow Bike or Row

10 Pausing Dowel Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side (Video HERE)

 

Followed by…

10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

SQUAT

Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"SURFER ON ACID"

3 Rounds:

400 Meter Run

21 Burpees ( To a 6 inch Target )

If we are not able to run today, row 500 meters per round.

Post Times to the SUGAR WOD

 

In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

On the running… imagine we are running a one mile foot race. It’s not a 400 meter sprint to open the workout, nor is it a 5K run. It’s a speed that we believe we could hold for over 6 minutes. This first 400 can be jokingly referred to as “the idiot” test in workouts. It’s very tempting to come out too aggressively here, where in truth we are more concerned with the speeds of the second and third runs. Not the first. Again, think 1 mile footrace pace.

On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.

On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.

 

FRIDAY 5/17/2017

WARMUP:

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) – Video HERE

8 Alternating Spiderman and Reach – Video HERE

12 Russian Baby Makers – Video HERE

 "FIGHT GONE BAD”

 

3 Rounds:

1:00 – Wallballs (20/14, both to a 10 target)

1:00 – Sumo Deadlift High Pulls (75/55)

1:00 – Box Jumps (20)

1:00 – Push Presses (75/55)

1:00 – Row (calories)

1:00 – Rest

 

A classic CrossFit benchmark to close the week out.

In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

 

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.

 

Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses. Both genders are to throw to a 10′ target today, as this was how the workout was originally written.

 

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

 

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

 

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.

 

Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.

 

SATURDAY 5/18/2017

 

Teams of 2 Complete the following:

1 Mile Run

2000m Row

300 Double unders

2000m Row

1 Mile Run

*Break up reps as needed.

Post your results to Sugar Wod

WODS 5/8-5/13
May
7
May 13

WODS 5/8-5/13

Monday 5/8/2017

Warmup:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

SQUAT WAVES

Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol.

Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

Body Armor Part #1
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses (
Video HERE)
15 Single Arm Dumbbell Row (
Video HERE)
100 Meter Single KB Front Rack Carry (53/35)
40 Banded Pull-Aparts (
Video HERE)
40 AbMat Sit-Ups

Single Arm Kneeling Kettlebell Strict Press…
Aim to build upon last week’s weight. This is an increase of (2) repetitions from last week, and with the intention is still on this set being unbroken. Rib cage down throughout, and aim to bring the inside of the elbow as close to the ear at lockout as we can.

Single Arm Dumbbell Row…
Use a bench or box as support. A heavier dumbbell than our strict press can and should be be used here. 15 on each side.

100 Meter Kettlebell Carry (53/35)…
Bring the kettlebell to chest level, and holding by the horns, complete our walk. This is meant to challenge the midline and shoulders. Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk.

– Rest 5:00 –

Body Armor Part #2

800 Meter Sled Push
Aim to use the same weigh as last week during the 800 meter sled pull. Now a push. If we did not complete last week, aim to load the sled with 1/3-1/2 of your bodyweight. If we do not have a sled, complete an 800 meter farmers walk with your choice of kettlebells. Aim to choose a weight that allows for at a minimum 200 meters unbroken.

 

TUESDAY 5/9/2017

WARMUP:

400 METER RUN

THEN 3 ROUNDS OF CINDY

5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. Today is a 15:00 piece.

On parts 2 and 3, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Ring Rows

B) 5 Strict Ring Dips

If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.

Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

 

 

"LEAD FOOT"

“Lead Foot” Part 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

 

In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

To feel this example as this is worth talking about, try this 3 minute practical application:

Row 5 calories slow. Then change the units to meters, and remember this number.

Reset and row 5 calories fast. Change the units to meters, and compare the two.

What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.

Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.

The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.

 

WEDNESDAY 5/10/2017

WARMUP:

COACHES CHOICE

 

"BIG CLEAN COMPLEX"

Video Demonstration – CLICK HERE.

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 6:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

 

All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

 

THURSDAY 5/11/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

SQUAT

Week two of three in this specific format, with three building waves of Front Squats. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 87% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 90% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 93% of 1RM Front Squat

Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

 

 

"MAYA"

AMRAP 17:

20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14) – Females to a 9 Target

Post Rounds + Reps to the Leaderboard below. 

 

Threshold training. Use this session as a learning experience. After each round, track down your split times to use for analysis afterwards.

What is just as important as raw capacity is the understanding of your body, and your abilities. When we look at the ultimate competition stage, the CrossFit Games, it’s not just a test of who is the fittest… but who is the most intelligent. Raw capacity does not get one to the podium. These athletes are so in-tune with their bodies and their abilities, that they know where and when to push. It’s just as much of a skill in this sport as is anything else, and is developed in the same manner as double-unders… through routine practice.

Our goal in today’s workout is to maintain the fastest pace we can hold, without slowing down. Pacing is not to be confused with “coming out slow”. It’s more than that. It’s once again the above….. the fastest pace we can hold throughout 17 minutes, without slowing down. This will not be comfortable, and in fact will become very, very challenging. When dialed in, it’s what produces out best scores.

The row is the least important of all four movements. This is our recovery, and a recovery pace is acceptable here. When we stop for a break on the power snatches, box jumps, or wallballs, the entire workout comes to a stop. Minimizing that stoppage time by pacing the row is good strategy here. This does not mean we are aiming for unbroken sets on the remaining movements – we are simply looking to make a bigger push there than on the row.

On the power snatches, start the first round with the strategy we have in mind for 5 rounds. 10-7, 6-6-5, or any mix in between are all right. As long as we can stay consistent throughout all rounds. Imagine we are completing 5 rounds, and envision yourself in the fourth round. How we would be breaking up the power snatches there is how we should approach round one.

Apply the same thought process to the box jumps and the wall balls. There is no right or wrong repetition strategy here, with the overarching theme being consistency.

It’s worth the two second pause after each round to quickly note the time on the clock, and to find round splits afterwards. In training, whether we are looking towards the 2018 Open or the 2017 Games in a few months, let’s use this as an opportunity to assess where we are in our ability to find a pace. This is the stimulus today.

 

FRIDAY 5/12/2017

WARMUP:

COACHES CHOICE

 

POWER CLEAN

Primer

5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean (Video HERE)
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.

 

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.

 

 

"CERBERUS"

For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees

800 Meter Run, 20 Power Cleans (185/135), 20 Barbell-Facing Burpees

800 Meter Run, 10 Power Cleans (225/155), 30 Barbell-Facing Burpees

Post times to Sugar Wod

If we are unable to run today, complete and equal distance row (800m).

 

Saturday 5/13/2017

WARMUP: COACHES CHOICE

Teams of 2

400m run

100 Deadlifts (225/155)

400m run

100 Hang Power Cleans (185/125)

400m run

100 Shoulder to OVH (135/95)

400m run

 

*Everyone runs the 400 meter run together.

*On the Deadlifts, HPC, and OVH only one person working at a time.

*Scale weight as needed

 

WODS 5/1-5/6
Apr
30
May 6

WODS 5/1-5/6

MONDAY:  5/1/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

SQUAT WAVES

Week #4, and our first week with the 5/3/1 Repetition Waves.

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

3 Giant Sets, resting as needed between sets

20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

20 AbMat Sit-Ups

20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side) – Video HERE

20 Hip Extensions or Banded Good Mornings

20 Double Russian Kettlebell Swings (35’s/25’s)

Kettlebell Front Rack Reverse Lunges – Completed with 2 x Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

 

 

TUESDAY 5/2/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

If we do not yet have 3 unbroken strict CTB Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

"DIP STICK"

AMRAP 15:

15 Box Jump Overs (24/20)

12 Ring Dips

9 Power Cleans (155/105)

 

A classical CrossFit feel to this triplet. With the time range being medium to long, we want to dial in our pacing efforts. To start, the stimulus of this workout is to be one that allows us to continue to move through rounds at a steady rate. In other words, we want to modify the ring dip volume/difficulty and the power clean weight in order to prevent us from ever being “stuck”. Let’s make this a metabolic workout.

On the box jump overs, the standard we are looking for is to make it to the other side. Rx is to jump, but step up and overs are absolutely allowed. We would rather have you jump up and over a shorter object however than step-up and over the box. Training the jump is more important today than box height.

We do not need to face the box for the jump over. They can be lateral, or how you see fit, with the Rx standard being a two-foot take off. Stepping down to the opposite side is still Rx.

In terms of rebounding these box jumps, we want to take into account the time range. At 15 minutes, we want to ensure we are pacing our efforts accordingly. A turn and step-down from each jump is a valid, and recommended approach to start. If we feel comfortable rebounding through this workout, aim to rest on top of the box. Jump, turn, take your breath on top of the box, and methodically chip away at these repetitions while resting on the box as needed.

On the ring dips, we are looking for a repetition count per round that we could complete unbroken on the first round *if we had to*. Strategy will not direct us down that path, but this is not meant to turn into a brick wall for us halfway through the workout. It is OK to be reduced to singles rounds later in this piece, but I want you to be able to keep on moving. Modify the repetitions first to accomplish that, and we are looking at completing less than 5 unassisted dips per round, let’s the band today and build the strict strength through strict dips. Choose a band tension that allows for 12+ reps to be unbroken, when fresh.

On the power cleans, we are looking for a weight that allows us to also complete that first round unbroken (9 reps) *if we had to*. Strategy wise, it’s completely acceptable to go right to singles for the workout, but the single needs to always be there.

Come out at a reserved pace in the first round. It is very easy to come out aggressively here. Being a training workout, I want you to take note of your first round, and each round following. In training, there is purpose and value to keep note of round times, as a valuable bit of information.

 

 

WEDNESDAY 5/3/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

2 Rounds:

:20 second Samson Stretch each side (Video HERE)

10 AbMat Sit-Ups

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

10 Pushups

10 Slow Hip Extensions

 

PUSH PRESS

4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.

This is week 4 of 4 (final week), of the 4×6 Push Press progression.

Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.

 

*Focus points:

1) Midline is on.

2) Extend through the heel arch. Just before we dip drive, visualize all of the weight just at your ankle bone. Dip and drive through the ankle bone.

3) Aggressive lockout. This will be a strength building progression, where we want to accelerate the bar to extension with an aggressive punch to lockout. And being a strength building progression, we want the press out. Even as the weight becomes challenging, let’s not jerk the barbell today. True push press.

 

"MAKE IT RAIN"

For Time (each piece runs directly into the next):

21-15-9 – Calorie Bike, Kettlebell Swings (53/35)

21-15-9 – Calorie Row, Burpees

21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

 

Working in our long effort for the week early for variance.

If we do not have access to a bike today, row for calories here for the first portion.

“Make It Rain” is meant to be a breather – a pure conditioning piece to build the engine. Through “Silverback”, our primary effort is to strengthen the body. However, we will always keep the larger picture in mind (the complete package), and work in periodically a slight change to our template.

The template that we follow is a roadmap to 2018. However, much like any road trip, the detours are often what make the trip. Periodically working in these detours is the variance we want and need to push towards our 2018 goals. Templates are good to reference to through, but never to be a slave to. Let’s embrace this detour today.

Aiming for a controlled, steady pace throughout this effort. What can be misleading in a workout such as above are the repetition schemes. We can become caught up in the 21-15-9 complex, and focus too much on the first couplet. Remember to take the entire workout into consideration, and aim to pace our efforts throughout.

On the final 21-15-9, the athlete completes 21 repetitions on the medball squat cleans, followed by a 200 meter run. 15 medball squats cleans, run, and finally 9 cleans, run.

On the kettlebell swings, all three sets (21-15-9) are meant to be unbroken. Lighter is better for this workout. The medball squat cleans do not need to be unbroken, but we should be able to if we absolutely went for it. Again, the conditioning response is what we are after here in today’s piece.

 

THURSDAY 5/4/2017

WARMUP: COACHES CHOICE

 

SQUAT

 

Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below.

Three building waves of Front Squats, finishing with a heavy single at 91%. Following a single set of 10 Back Squats.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 85% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 88% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 91% of 1RM Front Squat

Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

 

 

"SEA LEGS"

2 Rounds:

500 Meter Row

15 Power Snatches (95/65)

500 Meter Row

15 Overhead Squats (95/65) 

 

 

FRIDAY 5/5/2017

WARMUP:

BARBELL CYCLING

Start of our second micro-cycle with barbell cycling. We’ll hold this complex for the next three Fridays, gradually building in weight.

On the :30s x 16 (8:00 Total):

On each :00 – 2 Power Cleans @ 60% of 1RM Clean and Jerk

On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% of 1RM Clean and Jerk

Alternates every 30 seconds. This will result in short rest periods between. Good to expect this going into the 8:00 effort.

On the power cleans, aim for singles throughout, even if we can touch and go these repetitions.

 

METCON: 8 ROUNDS FOR TIME

15 Cal Row

15 Power Snatches (75/55)

 

SATURDAY 5/6/2017

WARMUP:

 

Teams of 2:

70 Calorie Row

70 Box Jump Overs (24/20)

70 Deadlifts (185/125)

70 Wallballs (20/14)

70 Burpees

70 Wallballs (20/14)

70 Deadlifts (185/125)

70 Box Jump Overs (24/20)

70 Calorie Row

If completing solo today, complete 35 repetitions at each station. With a partner, one athlete is working while one is resting, and it is up to the pair to decide how to break the repetitions apart.

– On the Box Jump Overs, a two foot jump to the box is Rx. Step downs to the other side still constitute as Rx.

– On the Deadlift, we are looking for a load that you could complete 21+ repetitions unbroken with.

We have two leaderboards below – a team version and an individual version, both marked.

WODS 4/24/2017
Apr
23
Apr 29

WODS 4/24/2017

MONDAY 4/24/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT

Part A – On the 90 Second x 4 Sets:

1 Pausing Front Squat (2s pause) + 1 Front Squat

Part B – On the 60 Second x 5 Sets:

1 Front Squat

Set #1, On the 0:00 – 50% of 1RM Front Squat

Set #2, On the 1:30 – 55% of 1RM Front Squat

Set #3, On the 3:00 – 60% of 1RM Front Squat

Set #4, On the 4:30 – 65% of 1RM Front Squat

 

Set #5, on the 6:00 – 70% of 1RM Front Squat

Set #6, on the 7:00 – 75% of 1RM Front Squat

Set #7, on the 8:00 – 80% of 1RM Front Squat

Set #8, on the 9:00 – 85% of 1RM Front Squat

Set #9, on the 10:00 – 90% of 1RM Front Squat

SQUAT CLEAN

 

On the 15:00 – 3 Reps @ 50% of 1RM Squat Clean

On the 16:00 – 2 Reps @ 60% of 1RM Squat Clean

On the 17:00 – 1 Rep @ 70% of 1RM Squat Clean

 

On the 18:00 – 3 Reps @ 60% of 1RM Squat Clean

On the 19:00 – 2 Reps @ 70% of 1RM Squat Clean

On the 20:00 – 1 Rep @ 80% of 1RM Squat Clean

 

 

THRESHOLD CONDITIONING

Complete preferably on a bike, but a rower is our next best option.
2 Rounds:
2:00 On / :30s Off
2:00 On / :30s Off
1:00 On / 2:00 Off

Score is not tracked today. Focus is rather to find a pacing to hold during each interval. The goal is to steadily increase in intensity in each interval, finishing with a 1:00 sprint at the close at each round. Not for score, but if there were, it would be the difference in wattage from your fastest to slowest pedal inside each individual interval. Strive for consistency here.

 

TUESDAY 4/25/2017

WARMUP:

500 Meter Row

10 Spiderman and Reach, each leg (Video HERE)

8 Strict Pull-Ups

6 Walkouts (Video HERE

 

2 Rounds:

5 Strict Toes to Bar (or as high as you can via a knee tuck)

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

 

GYMNASTIC FOCUS WORK

5 Rounds:

5 Unbroken Kipping HSPU + 5 Unbroken TTB

Not for time, but for practice. Rest as needed between movements and sets, and strive to complete these unbroken. If we need to break up these repetitions, let’s scale to an appropriate count that allows for unbroken completion. The goal here is not to take on more volume than we need here. Let’s focus on our setup, movement, and transitions.

 

"TOWING"

“Towing” Part #1

AMRAP 4:

18 Power Snatches (95/65)

18 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #2

AMRAP 4:

15 Power Snatches (115/80)

15 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #3

AMRAP 4:

12 Power Snatches (135/95)

12 Barbell-Facing Burpees

Max Calorie Row in Time Remaining

 

 

Each AMRAP 4 is scored separately, with the score for each portion being total calories in the time remaining. Our score is what reads on the rower at the conclusion of the window… do not add the repetitions beforehand to the total. If we do not complete the work in the time required to get to the rower, let’s input a “0” to the leaderboard for that portion and write in how far into the round we made it into the “Notes”.

On the snatches, we are climbing in weight as the repetition schemes decline.

On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.

On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.

On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.

Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

On the barbell-facing burpees, slow is smooth, smooth is fast. Today is an opportunity to practice the step-up method. Video HERE.

 

WEDNEDAY 4/26/2017

WARMUP:

500 Meter Row

2 Rounds:

25 Singles Jump Rope

10 KB Swings (Light)

10 Wall Balls

10 Shoulder Dislocates

10 Iron Crosses and Scorpions 

Puppy Dog Stretch 2 minutes

 

 

BALLS TO THE WALL ( CHIPPER )

CHIPPER: TEAM OF 2

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

 

THURSDAY 4/27/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

PUSH PRESS (4X10)

You choose the weight. Complete a set every 2 mins!

 

Metcon (AMRAP-Reps)

12 min Amrap

8 Chest to Bar

16 Wall Balls (20/14)

 

 

FRIDAY 4/28/2017

WARMUP: Coaches Choice

 

 

WOD

5 RDS

400 meter Run

25Burpess

 

Saturday 4/29/2017 (BALLS TO THE WALL)

 

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 

 

WOD#3

“ HOW MUCH?”

Snatches for MAX WEIGHT / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds

 

 

WOD#4 

(Top 5 RX Teams Male and Female)

Heavy DT ( Buy in 5 Bar Muscle ups/Cash Out 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks

 

    • The top 5 Male and Female Teams will have a Fourth workout. 
    • On the Bar Muscle-Ups one or both teammates will have to do 5 BMU to start the workout, and 5 at the end of the workout.
  • Once the team has completed 5 BMU then they can start on the Deadlifts. Again the team can split the work up however they choose, but only one person working at a time, and all reps on each movement has to be completed before moving on to the next movements. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 BMU.

 

WODS: 4/17-4/22
Apr
16
Apr 22

WODS: 4/17-4/22

MONDAY: 4/17/2017

WARMUP:

 

400 Meter Run

Then 2 rounds of:

10 Burpees

10 Bootstrappers

10 Toy Soldiers

10 Banded Shoulder Dislocates 

 

 

FRONT SQUAT + BACK SQUAT

Set #1, On the 02:00… 5 Front Squats @ 73% of estimated 1RM Front Squat

Set #2, On the 04:00… 3 Front Squats @ 78% of estimated 1RM Front Squat

Set #3, On the 06:00… 1 Front Squat @ 83% of estimated 1RM Front Squat

Set #4, On the 08:00… 5 Front Squats @ 78% of estimated 1RM Front Squat

Set #5, On the 10:00… 3 Front Squats @ 83% of estimated 1RM Front Squat

Set #6, On the 12:00… 1 Front Squat @ 88% of estimated 1RM Front Squat

Set # 7, On the 14:00… 10 Back Squats @ 78% of estimated 1RM Front Squat

 

VANTAGE"

27-21-15-9:

Power Snatch (75/55)

Wallballs (20/14) – Females to a 9 Target

Calorie Row

Post Times to SUGAR WOD

In this mid-range conditioning piece, we are looking to make our push in the middle rounds (the 25’s and 15’s). We know the 9’s will be there as long as we can get our hands on the barbell and on the wallball. Making our way through the 21’s and 15’s however can prove to be a separator for athletes.

On the 27’s, most athletes will benefit from a break here on the power snatch. As we enter this workout, we also want to recognize that going unbroken may not even be our best plan even if possible. Barbell cycling time is a factor we want to take into consideration, and when we pause overhead after each passing rep for a paced 27 repetitions, it is absolutely possible to be slower than moving 15-12 with a short breather between. Getting the bar out of our hands reduces our time under tension, which is a good thing. There is no right or wrong approach as each athlete is different in their approach here, but a factor to take into consideration.

On the wallballs, breakup strategies will vary from athlete to athlete. Looking past this movement, we have the row. We know that we can use the first calories in each row as a recovery. Use this reminder in the workout to push our pace on these wallballs. We do not want to reach movement failure in the first two rounds of this workout, but cutting out a single break in the wallball can be 5-10 seconds which is very challenging to make up on the following row.

Of the three movements, the row may be last piece to consider pushing on – yet we are still looking to hold an aggressive pace. We are looking to be around what feels like 5 seconds slower than our 2K pace. Our pacing here is relative to how we plan to break the power snatches and wallballs. If we plan on breaking the first two movements into several sets in the beginning, we want to hold back on pushing the row in an attempt to hold larger sets on the 21-15. If we are looking at unbroken/near-unbroken sets however, we can start to push the pace on the row.

 

TUESDAY 4/18/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

 

GYMNASTIC PUSHING

Building upon last week’s strict HSPU:

 

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"BOAT RACE"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.

 

WEDNESDAY: 4/19/2017

WARMUP:

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)AT THE 0:00... 

"DT"

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 155/105

Ensure that we are tailoring the load to the stimulus today… a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today. Post times to the leaderboard below.

 

EXTRA CREDIT/SHOULDER RECOVERY

3 Sets, Not for Time:

10 Front Raises – Video HERE

15 Rotator Retractions – Video HERE

30 Banded Pull-Aparts – Video HERE

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

 

THURSDAY 4/20/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

BACK SQUAT

Building upon percentages from two Fridays ago, March 31st. This portion includes two waves of 5 / 3 / 1 repetitions. It finishes with 10 repetitions at 65%. Note that each set is to be completed “on the 90 second”.

 

Set #1, On the 0:00… 5 Reps @ 73% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 78% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Rep @ 83% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 78% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 83% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Rep @ 88% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 65% of estimated 1RM Back Squat

 

FRANTIC"

4 Rounds:

21/18 Calorie Row

15 Thrusters (75/55)

12 Chest to Bar Pull-Ups

Post Times to SUGAR WOD

 

The first movements to look at are the Thrusters and CTB Pull-Ups. If we sprint the row, but end up breaking the thrusters and pull-ups, we won’t finish with our best time. The row absolutely matters in this workout, but let it be relative to how we plan to push the thrusters and pull-ups.

These repetition schemes on the thrusters and pull-ups are designed with a specific purpose in mind. We want you to push here. They do not need to be unbroken (especially the pull-ups), but let’s move into these sets with aggressive goals – even if it’s one rep beyond where we believe we need to break.

On the thrusters…

It’s a lighter barbell, but that does not mean we don’t need to find our shoulders during the squat. If anything, it’s even more important now as we need our capacity in our upper body for the following pull-ups. Ensure we find the shoulders during each squat, and use a powerful extension at the finish of each squat to drive the bar overhead. The less “arms” we use here, the better. For the majority of athletes, we can gut through these thrusters, but we can hit a wall on the pull-ups. Let’s set ourselves up for success here by finding positioning on the shoulders and using the hips to drive the bar overhead.

On the pull-ups…
These repetition count is on the lower side, but that doesn’t mean it should be unbroken. Understanding our capacity on the pull-up bar, we are looking for aggressive but consistent sets across. Breathing will be a factor here, given how both rowing and thrusters are highly metabolic movements. When we breathe heavy, one of the first things we “relax” on is our mid-line. But as we know through our gymnastics training, an engaged midline is a ticket to more repetitions on the bar. Mid-line on the pull-up bar is a key to keep in mind. Dial in our kip swing to give us that extra rep, or that one less break on the bar.

On the row…

Of all three movements, the least important to push on, but still carries much value in this workout. Do not view the row in this workout as the pacer – it’s not. It’s not a sprint, but we are above what we normally fall back to in our conditioning pieces. Have a goal today to get outside the comfort zone here – a 50 to 100 calorie increase per hour above what we normally hold is a great start.

 

FRIDAY 4/21/2017

WARMUP: COACHES CHOICE

 

BARBELL CYCLING

“On the Minute” with a Running Clock…

Minutes 1-3 – 4 Power Snatches @ 70% of 1RM Snatch

Minute 4 – Rest

Minutes 5-7 – 4 Power Clean and Jerks @ 70% of 1RM Clean and Jerk

Minute 8 – Rest

Minutes 9-10 – 7 Power Snatches @ 60% of 1RM Snatch

Minute 11 – Rest

Minutes 12-13 – 7 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

 

“Amma”

4 Rounds:

15 Burpee Box Jumps (24/20)

20 Calorie Row

16 Hang Power Snatches (95/65)

400 Meter Run

Post Times to SUGAR WOD

 

 

SATURDAY 4/22/2017

WARMUP: COACHES CHOICE

 

WOD: TEAMS OF 2

(PARTNERS MUST RUN THE 400 METERS TOGETHER) 

400 METER RUN

50 HAND RELEASE PUSH-UPS

400 METER RUN

50 KBS

400 METER RUN

50 GHD’S

400 METER RUN

50 DEAD LIFTS 155/105

400 METER RUN

50 WALL BALLS 20/14

400 METER RUN

50 BOX JUMPS

 

WODS 4/10-4/15
Apr
8
Apr 15

WODS 4/10-4/15

MONDAY 4/10/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT + BACK SQUAT

Set #1… 5 Front Squats @ 70% of estimated 1RM Front Squat

Set #2… 3 Front Squats @ 75% of estimated 1RM Front Squat

Set #3… 1 Front Squat @ 80% of estimated 1RM Front Squat

Set #4… 5 Front Squats @ 75% of estimated 1RM Front Squat

Set #5… 3 Front Squats @ 80% of estimated 1RM Front Squat

Set #6… 1 Front Squat @ 85% of estimated 1RM Front Squat

Set # 7… 10 Back Squats @ 75% of estimated 1RM Front Squat

 

ROW AND GO"

4 Rounds, rotating “On the Minute” (total of 12:00):

Minute 1 – 1 Round of CTB Cindy

Minute 2 – 15/12 Calorie Row

Minute 3 – Max Reps Power Clean and Jerks (135/95)

*1 Round of CTB Cindy = 5 Chest to Bar Pull-Ups, 10 Pushups, 15 Air Squats

Score is total Clean and Jerks across all four rounds. Record total to Sugar Wod

 

In this conditioning piece, the first two stations are “buy in’s” to the scored portion, the clean and jerks. Any time remaining inside of the first minute after completing the round of CTB Cindy is rest. Same goes for the time remaining in the second minute after the 15/12 calorie row.

On the clean and jerks, use the full minute, but compose ourselves in the first. It can be tempting to look to bite off a large, aggressive set at the turn of the minute, but instead view this as a 4:00 effort. If the workout were AMRAP 4: Clean and Jerks (135/95), how would we approach that first round? It’s not a conservative approach, but a composed approach. Singles are a wise option as long as we can quickly get our hands back on the bar. Keep a mental note of your totals in each round so review post-workout. Use this as a training opportunity to test our pacing – we want to strive for consistent rounds across. Let’s see how we do.

 

TUESDAY 4/11/2011

WARMUP:

3 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders

250 Meter Moderate Row

5 Spiderman and Reach, each leg (Video HERE)

Spend 3:00 Practicing:

Box Shoulder Taps (Video HERE)

 

STRICT HANDSTAND PUSHUPS

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"DOWN UNDER"

3 Rounds: 40 Double-Unders, 12 Burpees

50/35 Calorie Row

2 Rounds: 40 Double-Unders, 12 Burpees

35/25 Calorie Row

1 Round: 40 Double-Unders, 12 Burpees

20/15 Calorie Row

Post Times to SUGAR WOD

 

 

WEDNESDAY4/12/2017

WARMUP:

 

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)

 

 

BARBELL CYCLNG + CONDITIIONING

In this running clock piece below, we will be moving through two series of “OTM” weightlifting. First the squat snatch, and then the squat clean and jerk. These two movements will become metabolic – expect it. If we can squat clean thruster the clean and jerk barbell, do so. The final portion is a 7:00 conditioning AMRAP, “Optimus Prime”.

 

With a Running Clock…

“On the Minute” from 0:00 – 7:00 (7 Sets):

3 Squat Snatches @ 65% of 1RM Snatch

From 7:00 – 10:00 (3 Minutes):
Rest

“On the Minute” from 10:00 – 17:00 (7 Sets):

3 Clean and Jerks @ 65% of 1RM Clean and Jerk

From 17:00 – 20:00 (3 Minutes):

Rest

On the 20:00…

“Optimus Prime”

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

In “Optimus Prime”, at the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap (the 27:00 in the running clock), with the score being total wallballs.

Post total wallballs to the leaderboard below.

 

 

THURSDAY 4/13/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

CLEAN AND JERK

In a 10:00 Window…

75/50 Calorie Row

Time remaining, build to a heavy Clean and Jerk

Post you heaviest successful lift to Sugar Wod

 

Not meant to be a max effort lift today, but challenge ourselves here while under metabolic duress. This is also a chance to practice choosing appropriate loadings to one, ensure we have “safe weights” established, and two, give ourselves the opportunity to take 1-2 shots at a heavy (potentially PR) loading.

Coming off the rower, we are looking for a weight on the barbell that we are overly confident in. As in, we could sprint through “Fran”, and still make this lift without question. This initial lift provides us the chance to refresh our technique in the movement. Prior to, it’s been upwards towards 5 minutes since our last clean, and we are significantly more fatigued. Give yourself a few moments to compose, and use this lift to feel the movement out.

Plan for for 4-5 lifts to follow.

With the initial lift coming off the rower counting as lift #1 (bar can be pre-loaded)…

Lift #2 – Our safe weight. This is a lift we are super confident we can lift, especially since our heart rate has come down since the finish of the row. This is somewhere around 75%.

Lift #3 – Our climbing weight. A weight we feel great about hitting in practice, but we need to set up well for it.

Lift #4 – Our goal weight. This is a lift we would be happy to hit inside this specific test. It’s a weight we feel good about attempting, but we need to setup well, and execute with sound form to ensure we can hit.

Lift #5 – Our reach weight. This is a weight we would fire us up. A weight that scares you, and is not always there as a successful lift. But with our best technique and mindset as we approach the bar, an absolute possibility.

In this specific event, we can plan for about 5 lifts that may be conducted somewhere around “on the minute”. The row is not a portion we can overly pace, but it’s absolutely not the place to push. Find a pace we believe we can hold for 12-15 minutes, or a pace that is a good 10 second slower than our 2K pace.

 

"HAPPY HOUR"

3 Rounds:

12 Power Cleans (135/95)

12 Chest-to-Bar Pull-Ups

12 Push Jerks (135/95)

12 Toes to Bar

Post Time to Sugar Wod

 

This will become a grip intensive workout, where management of the first round is important.

Short breaks on the initial 12 power cleans can be a smart decision for many athletes. Although you may be able to unbroken on these 12 repetitions, we want to recognize where the workout will slow down for us on the pull-up bar if we expend a large chunk of our grip and pulling strength early. Breaking this into 3 quick sets of 4, or 4 sets of 3, can be a smart move for athletes. Singles are absolutely an option as well if we can quickly get right back on the bar.

On the push jerks, take a composure pause before you begin your set. Take an extra breath as we want to bite off larger chunks here. Where we can complete singles on the cleans, we do not want to find ourselves breaking these 12 reps any more than twice, if not less. Knowing that it takes an extra clean to get to our front rack, let’s take the extra breath beforehand to ensure we can bite into larger sets here.

On the CTB Pull-Ups and TTB, break these early as well. It isn’t about round 1, but rounds 2 and 3. This is where the separation occurs. There is no right or wrong repetitions scheme here in terms of specific numbers, but we are looking for consistency. If we can hold 4-4-4 for all three rounds, but not 6-6 (and it turns into 6-6, 6-4-2, 5-3-1-1-1-1) default to 4-4-4.

 

FRIDAY 4/14/2017

WARMUP: COACHES CHOICE

 

OVERHEAD SQUAT

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

Take these repetitions from the rack. Purpose here it to build stability and positioning in our movement – not meant to be a max effort lift by any means. Percentages will not be assigned – go by feel here. Build to a heavy complex for the day, with the focus on moving very well. Always push up into the bar, and rotate the armpits forward throughout (exaggerating external rotation).

Post heavy complex to the leaderboard below.

 

 

SANGRIA"

2 Rounds:

500 Meter Row, 400 Meter Run

500 Meter Row, 21 Barbell-Facing Burpees

500 Meter Row, 21 Overhead Squats (95/65)

Post Times to Sugar Wod

 

SATURDAY 4/15/2017

WARMUP: COACHES CHOICE

 

 

TEAMS OF 2

 

400 METER RUN

100 DEADLITS (225/155)

400 METER RUN

100 HANG POWER CLEANS (185/125)

400 METER RUN

100 SHOULDER TO OVERHEAD (135/95)

400 METER RUN

 

WODS 4/3-4/8
Apr
1
Apr 8

WODS 4/3-4/8

MONDAY 4/3/2017

WARMUP: Coaches Choice

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

TUESDAY 4/4/2017

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

"MIDDLE GROUND"

50/35 Calorie Row

Directly into…

5 Rounds: 10 Burpees, 10 Toes to Bar

Directly into…

50/35 Calorie Row

The initial row counts, but it is not won here. Strive to row at a pace that feels like your 2K best effort. This is an aggressive pace that will have us on the rower for somewhere between 2:30-3:30. On the final few calories, let’s back off a touch so that we can fluidly move to our burpees.

This combination of burpees and toes to bar can be deceptive. It is a great test of mid-line capacity. As we jump our legs up for our burpee, we are using our abdominals and hip flexors. Also relied on heavily for toes to bar, expect this group to fatigue. With that said, let’s think through pacing on both.

On the burpees – focus on your breathing. We refer to the “breathing burpee”, which is a quick moment of re-composure at the finish of each burpee. Jump and clap to finish the repetition, and slowly let your arms comes back to your sides before dropping for your next repetition. This micro-break can last a quarter second, a full second, or even two seconds. That part is up to you. But choose a burpee pace that we believe we could hold as if we were to do 100 repetitions for time. Ground is made on cycling larger sets of toes to bar, rather than speeding our burpees here.

On the toes to bar – break early. The goal for all five rounds is to hold the same breakup strategy. Let it be a mindset as we approach that first set. Many athletes can complete the first 10 reps unbroken, but it comes down to how well we cycle in rounds 3, 4, and 5. That’s where the midline fatigue can set in. It’s best to break early, and speed towards the end. Remember to get long beneath the pull-up bar on each rep… maximize the kip swing’s elastic effect.

On the final row, sprint to it. Transitions count here. Sprint to the rower, and simply get the handle going. It’s not about how fast you row to start, but it’s instead about how fast you start the rower. Settle in during the first 5 calories. Allow yourself to recompose on the rower, catching our breath, while we tick away calories. At the 5 calorie mark, aim to get a little faster. At 10, same. Continue the pattern to the finish.

 

EXTRA CREDIT: RECOVERY 10 MINUTE BIKE OR ROW

Any extra time you want to spend in the gym today, spend it on mobility. Remember, these crucial de-load days at important. Body, mind, and spirit.

 

WEDNESDAY 4/5/2017

WARMUP:

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)

 

PAUSING CLEAN DEADLIFT + POWER CLEAN

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

Refer the video below for a visual demonstration. We will not be establishing a leaderboard for this piece – purely practice.

 

Set #1 – 50% of 1RM Clean and Jerk

Set #2 – 50% of 1RM Clean and Jerk

Set #3 – 55% of 1RM Clean and Jerk

Set #4 – 55% of 1RM Clean and Jerk

Set #5 – 60% of 1RM Clean and Jerk

Set #6 – 65% of 1RM Clean and Jerk

Set #7 – 70% of 1RM Clean and Jerk

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with some speed added.

 

https://youtu.be/0FfFVfiLsPI

 

 

"BARBELL CYCLING"

For Time:

21/15 Calorie ROW, 15 Power Cleans (135/95)

21/15 Calorie Row, 12 Power Cleans (155/105)

21/15 Calorie Row, 9 Power Cleans (185/135)

21/15 Calorie Row, 6 Power Cleans (205/145)

21/15 Calorie Row, 3 Power Cleans (225/155)

Post Times to the Leaderboard below.

 

 

Modify the weight selections today to ensure the stimulus is met.

We are looking to get move a heavy load under labored breathing here, but the biggest intention is to move well. What’s more important here than our times is how well we move the barbell as we climb in the ladder. Use a single barbell, and here’s what we are looking for:

Set of 15 – Unbroken if you had to. A load that is very manageable.

Set of 12 – Also unbroken if you had to. But it would be challenging.

Set of 9 – A load we can “touch and go with” when fresh, but we see ourselves moving to fast singles here from the start.

Set of 6 – A load that is challenging, but when fresh, we could touch and go 5+ times.

Set of 3 – Our heaviest loading for the day, where we know when fresh we could string together for 2+ repetitions. Heavy singles during the workout today, but there.

 

THURSDAY 4/6/2017 ( OUTSIDE WORKOUT )

WARMUP:

400 METER RUN

Then 2 Rounds:

10 Samson Stretches

10 BootStrappers

10 Toy Soliders  

10 Box Step ups +10 Box Jumps

 

Clean and Jerk Prep.

 

WOD: 5 ROUNDS FOR TIME OF:

500 METER ROW

20 BOX JUMPS 20/24

12 C&J 95/135

 

FRIDAY 4/7/2017

WARMUP:

3:00 Light Row

10 Samson Stretch Lunges (5 second hold in each) – Video HERE

2:00 Light/Moderate Row

10 Alternating Spiderman and Reach – Video HERE

1:00 Moderate Row

10 Russian Baby Makers – Video HERE

 

Split Jerk – Building to a Heavy Single

EMOM x 5

Minute #1 – 3 Reps @ 50% of 1RM

Minute #2 – 2 Reps @ 55% of 1RM

Minute #3 – 2 Reps @ 60% of 1RM

Minute #4 – 1 Rep @ 65% of 1RM

Minute #5 – 1 Rep @ 70% of 1RM

Minutes 6-10 – Build to a Heavy Single for the day. This is not to be a max, but should a very well-executed heavy repetition. If we find ourselves pressing the bar out, call it there. This is a baseline to work with going forward.

Enter your heaviest lift to SUGAR WOD

 

SLINGSHOT"

4 Rounds:

21 Calorie Row

18 Wallballs (20/14) – Females to a 9′ Target
15 Toes to Bar

12 Burpees over Bar

9 Deadlifts (275/185)

Rest exactly 2:00 between rounds.

Score is total time to completion – the final 12th deadlift on the 4th round.

The 2:00 rest periods after rounds 1, 2, and 3 are included in the total time.

Post total time to the SUGAR WOD

 

Purpose of today’s conditioning session is to bring intensity into these intervals.

We all have a specific set count we tend to resort to when completing toes to bar, and we have a fall-back pace on the rower we find ourselves pulling. Today, let’s get 1% faster. If we normally break our wallballs into sets of 10, let’s push for that extra repetition. We are still aiming for consistent rounds across these four intervals, but in training days like today, the conditions are ideal today to try for that extra repetition, or that one-second faster transition.

One breath faster, one step faster. That’s all it takes today.

 

SATURDAY 4/8/2017

WARMUP:

3:00 Slow Bike or Row

3 Rounds:

3 Scap Retraction + 3 Strict Pull-Ups

6 Russian Baby Makers (Video HERE)

9 Dowel Overhead Squats

12 AbMat Sit-Ups

20 second Samson Stretch each side (Video HERE)

Followed by…

10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

BACK SQUAT

Let’s get our legs back underneath us. This is not meant to be a very taxing session, but we are looking to build some volume back into our training. We should not be close to missing any of the repetitions below. Quality reps that allow us to build upon in our next session.

Set #1, On the 0:00… 5 Reps @ 70% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 75% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Reps @ 80% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 75% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 80% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Reps @ 85% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 60%

 

UP AND OVER"

3 Rounds:

7/5 Ring Muscle-Ups

10 Power Snatches (135/95)

20 Box Jump Overs (24″/20″)

Post Times to the Leaderboard below.

 

The ring muscle-ups can prove to be the separator inside this workout. Knowing our capabilities on the rings, let’s approach this first round with a measured first set. Going unbroken here may very well be a possibility for us on the first round, but the separation between athletes on the rings will occur on the second and third rounds. The first set is only a buy-in to get there. Use the cues from the drills to maximize our kip swing. And view this workout as an opportunity to confirm better technique.

On the power snatches, fast singles is a recommended option for most, unless we are very, very strong on the barbell and confident in sets on the rings. The negative (bringing the bar back to the ground) between repetitions can tax our pulling strength quickly, slowing us on the rings in the following round. To put it into perspective, a touch and go set of snatches can save you ~10-15 seconds in comparison to fast singles. Those seconds disappear, two-fold if not more, when we miss a muscle-up or need an extra long break. Strategize this around the muscle-ups first, and then push the pace on the snatches. On the final third round, if you have it, there’s the time for touch and go repetitions.

The box jump overs are a two-foot jump standard, much like the Open. We can get on top of the box, and step down, clear the box entirely, or any combination between. This is the metabolic addition to the workout, which should be completed at a breathing pace. Allow yourself to recover here so that we can transition quickly to the rings.

 

WODS 3/27-4/1
Mar
26
Apr 1

WODS 3/27-4/1

MONDAY:  3/27/2017

WARMUP:

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

REPEAT 17.5, OR CINDY ( 20 Minute AMRAP )

5 Pull-Ups

10 Push-Ups

15 Squats

 

TUESDAY: 3/28/2016

WARMUP:WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds OF

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

PAUSE FRONT SQUAT

Pause for only a brief moment at the bottom of our squat – come to a dead stop, but drive to extension immediately afterwards. This stop in actuality is less than a second in duration.

 

EMOM x 9:

Minute 1 – 3 Reps @ 50% of 1RM Front Squat

Minute 2 – 2 Reps @ 55% of 1RM Front Squat

Minute 3 – 1 Reps @ 60% of 1RM Front Squat

Minute 4 – 3 Reps @ 50% of 1RM Front Squat

Minute 5 – 2 Reps @ 55% of 1RM Front Squat

Minute 6 – 1 Reps @ 67% of 1RM Front Squat

Minute 7 – 3 Reps @ 50% of 1RM Front Squat

Minute 8 – 2 Reps @ 55% of 1RM Front Squat

Minute 9 – 1 Reps @ 72% of 1RM Front Squat

 

 

SQUAT HOPS"

10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders

10 Front Squats (95/65), 40 Abmat Sit-Ups, 80 Double-Unders

10 Front Squats (95/65), 30 Abmat Sit-Ups, 60 Double-Unders

10 Front Squats (95/65), 20 Abmat Sit-Ups, 40 Double-Unders

10 Front Squats (95/65), 10 Abmat Sit-Ups, 20 Double-Unders

Post Times to the Leaderboard below.

On the double-unders, view this as 300 repetitions for time. How we would break up 300 repetitions is a good starting point to think about when approaching that first 100. If we are developing our double-under technique, modify these counts with with either 25% or 50% attempts to preserve the stimulus.

 

WEDNESDAY: 3/29/2017

WARMUP

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

Front and Center

3 Rounds:

21/15 Calorie Row

15 Pull-Ups

9 Burpees

 

THURSDAY: 3/30/2017

WARMUP:500 Meter Row/or 400 meter Run

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

THE GHOST

6 ROUNDS OF:

1 Minute of Rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

  • Try for as many reps as possible of each exercise, not just for total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed

 

FRIDAY 3/31/2017

WARMUP:

 

500 meter row 

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

Metcon (AMRAP – Rounds)

Every 2 mins

(7 rounds)

6 Power Snatch (155/105)

10 Bar Facing Burpees

 

SATURDAY 4/1/2017

WARMUP: Coaches Choice

WOD: Teams of 2, 20:00 Cap, Complete for time in any order, alternating work and rest
100 Deadlift (95/65)
100 Hang Cleans
100 Burpee Over Bar
100 Box Jump Over (24/20)

 

WODS: 3/20-25
Mar
19
Mar 25

WODS: 3/20-25

Monday 3/20/2017

WARMUP: COACHES CHOICE

REPEAT 17.4, OR

"CAKE POP"

3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.

*

On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.

 

TUESDAY 3/21/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them sugar wod

 

WEDNESDAY 3/22/2017

WARMUP:500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

HANG POWER CLEAN (AT THE 0:00)

On the 90 Second x 7:

7 Barbell-Facing Burpees

3 Hang Power Cleans

COACHES NOTES: Start at at 50% and aim to climb throughout. Build to a heavy triple for the day, but not a max. Focus on our footwork here, jumping from our pulling stance (around hip width) to our catch/squat stance (around shoulder width). If we are jumping our feet too wide, dial back the loading and maintain our technique.

Purpose here is to pre-fatigue ourselves for the following heavier attempts, confirming good movement under metabolic demands.

Post heavy triple to the leaderboard below.

 

 

C2 CINDY

With a Running Clock…

From 0:00 – 5:00, Part #1:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

From 5:00 – 10:00: Rest

From 10:00 – 15:00, Part #2:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

Score is the sum of calories across the two sets.

Post calories to the leaderboard below, and in the comments section, include your breakdown per round (Example 24/20 Calories).

 

COACHES NOTES: We are looking to challenge ourselves on the strict pull-ups and handstand pushups, but modify the repetition counts to ensure that we could accomplish these sets unbroken if we absolutely went for it. We do not want to become stuck at either movement – the stimulus is to keep moving through.

– Band the pull-ups as required so that we could complete 7+ unbroken repetitions.

– Modify the HSPU so that we can move through these repetitions in no more than two sets. Complete seated dumbbell strict presses, seated on the floor, as a substitute for HSPU to build overhead pushing capacity. Choose a set of dumbbells that allows for 15+ unbroken repetitions.

– On the double-unders, give a 2:00 cap on each round for completion time. If we struggle with DU’s, this is a good time and place to work through and practice for the entire 2:00 window.

Our goals for this workout are two-fold:

1. Train our kipping HSPU when combined with other movements, and,

2. Practice and train our double-unders under fatigue.

The row to finish in the 5:00 window is our scored portion, and is a simple engine builder. This will also help speed our bodies to a faster recovery from Tuesday’s posterior chain heavy workout.

 

THURSDAY 3/23/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"HAMMER TIME"

70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)

 

EXTRA CREDIT

MID-LINE

50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.

 

FRIDAY 3/24/2017

WARMUP:

WORKOUT 17.5 Rx’d (Ages 16-54) 10 rounds for time of:
9 thrusters
35 double-unders
M95lb. F65lb.
NOTES
This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 ... go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

 

 

 

SATURDAY 3/25/2017

WARMUP:

17.5, OR

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

WODS 3/13-3/18
Mar
12
Mar 18

WODS 3/13-3/18

MONDAY 3/13/2017

WARMUP:

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

 

 

3 ROUNDS FOR TIME OF:

Run 800 meters, Or row 1,000

Rest 2 minutes

Post time to SUGAR WOD

 

TUESDAY 3/14/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

OVERBOARD"

3 Rounds:

80 Double-Unders

40 Calorie Row

20 Kipping Handstand Pushups

 

In this entirely bodyweight triplet, we are looking for consistency throughout out all three motions, especially on the handstand pushups. It is our aim to approach these sets as if we are doing 60 repetitions for time, breaking a bit earlier than we may think we need to. This is a workout where we want to compare our first, second, and third rounds of HSPU times.

On the double-unders, strive for manageable chunks. These do not have to be unbroken, especially if we struggle on workouts with high volume DU. Break them up into manageable trips, and think more about minimizing our trips, instead of maximizing our repetitions per round.

On the row, let’s open this up a bit. At 40 calories per round, we can make up a significant amount of time but pushing our pace a touch. Think about holding a pace that feels a couple of seconds slower than your 2K pace.

On the handstand pushups, revisit the thought of consistency. Our goal here today is training this movement under duress… the DU and row will fatigue us, allowing us the opportunity to train our HSPU under Open-like conditions. Under duress, let’s find and “own” a certain number of HSPU’s that we feel comfortable kicking into in any workout.

 

EXTRA CREDIT/ROW + BARBELL-FACING BURPEE

Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 15/10 Calorie ROW

Even Minutes – 10 Barbell Facing Burpees

 

WEDNESDAY 3/15/2017

WARMUP:

 

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

HEAVY THRUSTER

Take 10 minutes to work up to a heavy Thruster

Start with 50 percent of your 1RM

 

BULLSEYE"

EMOM X 16

Minute 1 – 15 Sumo Deadlift High Pulls (75/55)

Minute 2 – 15 Wallballs (20/14).. both genders to a 10′ target

Minute 3 – Max Calorie Row

Minute 4 – Rest

The first two movements are not for score. Any time remaining inside those minutes after completing the work is rest. If we are still working at any given time in these two stations at the 50 second mark, cap our efforts there and move to the next station.

Score is total calories across four rounds.

 

THURSDAY 3/16/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

WOD: ROMWOD OR

For Time:

40 Toes to Bar

20 Power Snatch (155/105)

40 Toes to Bar

 

FRIDAY 3/17/2017

17.4

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in

13 minutes of:
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups 

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 ... go,” the athlete will perform 55 deadlifts, then move to the designated target to complete
55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your nal result, your score will be the number of reps completed. There will be another eld in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up 

 

 

 

SATURDAY: 3/18/2017

WARMUP: COACHES CHOICE

 

Deficit Deadlifts (10×3)

Standing on a 2″ riser

Use a weight that is comfortable and can maintain good form….. Complete every 1:15

 

Metcon (Time)

For Time:

Teams of 3

600/400 Cal. Assault Bike, ROWER

* 1 person works at Time *

 

 

WODS 3/6-3/11
Mar
5
Mar 11

WODS 3/6-3/11

MONDAY 3/6/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

ANTE UP"

AMRAP 12:

25/18 Calorie Row

15 Overhead Squats (95/65)

12 Chest to Bar Pull-Ups

Post Rounds + Repetitions to the Leaderboard.

On the Row…

Paced, but not relaxed. The speed here is determined by our capacity in the other movements. If we struggle with OHS, let’s back off the pace here a touch to ensure that we have our energy focused towards the barbell. Same applies for the CTB. What’s more important than going very hard on the row here is to cut down our sets and transition times on the OHS/CTB. If we are confident that we looking at straight sets on the OHS/CTB, let’s ramp up the pace a bit on the rower.

On the OHS…
Strive for large sets here. It’s worth a short break before picking the barbell up if it allows you to push for those extra repetitions. Stability and positioning will always be the biggest demands of the OHS. Never stop pushing up against the barbell, and focus on rotating the insides of your elbows towards the ceiling. Another cue is to try to bend the bar, as if your trying to point your thumbs back behind you.

CTB Pull-Ups…

Break these up how we see fit. Consistency is important here – don’t go for unbroken on the first round if we down to three sets on the second round. A quick break in the middle can be a wise move to preserve ourselves in the later rounds.

As soon as we finish our first round, be in an absolute sprint to get the rower going. This is a point in the workout where seconds are too easily lost. We aren’t rowing fast – but simply get that rower going.

 

 TUESDAY: 3/7/2017

WARMUP: TABATA OF:

 Double-Unders, OR SINGLES

 Sit-Ups

 Slow Air Squats

Slow Pushups

 

PUSH PRESS

Every 2:00 x 5 Sets:

5 Push Presses

Take these from the rack, and aim to build throughout.

Set #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.

Go by feel today. We are looking to allow our bodies to recover, while finding the heavy stimulus today. The loads are purposely light to start to limit ourselves from reaching maximal loads. Build to a challenging weight today, but there should be no missed reps.

Post heaviest set of 5 repetitions to the leaderboard below.

 

ON THE MINUTE" RECOVERY

EMOM x 16 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 15 GHD Sit-Ups

Minute 3 – 12/9 Assault Bike

Minute 4 – 15 Kipping HSPU

This piece is designed to be an aggressive active recovery from yesterday, using the row to loosen our posterior chain and bringing in a skill portion with the kipping handstand pushups. If we do not have a bike, use the rower a second time around. This is not a bad thing. If we have a Schwinn bike, complete 15/12 calories.

Cap ourselves on the handstand pushup station at the :30s mark of the first round, and attempt to find the same repetition count from there.

 

 

WEDNESDAY: 3/8/2017

WARMUP:

2 Rounds, at a conversational, warm-up pace:

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

30 Double-Unders, OR Singles 

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

 

BLUEPRINT"

“Blueprint” Part #1

AMRAP 6:

42 Double-Unders

30 Wallballs (20/14) – Females to a 9′ Target

18 Toes to Bar

… Rest 5:00…


“Blueprint” Part #2
AMRAP 6:

21 Double-Unders

15 Wallballs (20/14) – Females to a 9′ Target

9 Toes to Bar

 

The stimulus of the workout:

Get outside the comfort zone.

We tend to fall into a specific pace, set count, or rhythm to our movements. We break, intelligently, to preserve ourselves. We are still looking for consistency here – we aren’t looking to “blow up” – but… let’s push the envelope today.

If we traditionally complete sets of 10’s on the wallballs… today let’s try at least 1 more repetition per set. Just 1 goes a long way. We don’t know what we are capable of until we try. What we have established in our training is which set counts we naturally fall into, and that’s a great thing. But again, those are already established. We know what those are. Let’s push and find something new today.

Both AMRAP’s are separately graded, and are built so that we maintain intensity through. The second AMRAP is half of the repetition counts to keep the athlete moving station to station, testing out ability to transition smoothly.

On the double-unders – stay relaxed. It is a 6:00 AMRAP, which is quick, but… the best thing we can do is relax. Hands down and tight to the sides, and let the wrists to the work. Wrists, not arms.

On the wallballs – this is a should heavy workout, so be sure to bring your arms down to the sides or at least to your chest for a brief moment to shake out the shoulders. What we want to avoid here is leaving them high in the air, tiring them unnecessarily between reps.

On the toes to bar – remember our cue from last Saturday. Extend the legs long on the backswing, and work the chest through. If we put in the effort here, we can nearly relax on the upswing. There is such a powerful stretch reflex that our legs come up for us, which will preserve our capabilities in the later sets.

Just one more rep outside your comfort zone. That’s the goal today. Go find that plus one.

 

 

THURSDAY: 3/9/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

ROW 1:40 ON, :20 OFF ( 2 MINUTE REST AFTER ROUND 5 )

This is a preset WOD on the C2 Rower.  Choose “ Select Workout “ then “ Custom List “ then “v1:40/20r…9”

Goal is…

Guys: 500 Meters each interval

Girls:  425 Meters each interval 

 

FRIDAY17.3

WORKOUT 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb. Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

 

  

SATURDAY: 3/11/2017

 

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

 

 

WODS 2/27-3/4
Feb
25
Mar 4

WODS 2/27-3/4

MONDAY 2/27/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

OVERHEAD SQUAT

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

Take these repetitions from the rack. Purpose here it to build stability and positioning in our movement – not meant to be a max effort lift by any means. Percentages will not be assigned – go by feel here. Build to a heavy complex for the day, with the focus on moving very well. Always push up into the bar, and rotate the armpits forward throughout (exaggerating external rotation).

Post heavy complex to the leaderboard below.

 

 

MATTERHORN"

The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.

“Matterhorn” Part 1 – AMRAP 4:
30 Double-Unders, 15 Power Snatches (75/55)

Rest 4:00

“Matterhorn” Part 2 – AMRAP 4:

30 Double-Unders, 12 Power Snatches (95/65)

Rest 4:00

“Matterhorn” Part 3 – AMRAP 4:

30 Double-Unders, 9 Power Snatches (115/80)

Enter rounds + repetitions of each AMRAP to the leaderboards below.

 

 

TUESDAY 2/28/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

"FRONT LINE"

3 Rounds:

400 Meter Row

21 Hang Power Cleans (115/80)

18 Front Rack Step-Back Lunges (115/80)

15 Barbell-Facing Burpees

Post times to the leaderboard below.

 

EXTRA CREDIT/AEROBIC RECOVERY + MID-LINE

20 Minute Aerobic Restoration

This can be completed on the Bike, Rower, or Ski Erg. Conversational pace throughout.

Every 4:00, complete 15 GHD Sit-Ups + 20 Hip Extensions

 

 

WEDNEDAY 3/1/2017

WARMUP:

 

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"TUNE UP"

Alternating OTM x 16 (4 Rounds):

Minute 1 – 7 Deadlifts (225/155) + 7 Box Jumps (24/20)

Minute 2 – 15 Kipping HSPU

Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar

Minute 4 – 15/12 Calorie Row

On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

None of these sets need to be “straight” or unbroken, but rather what we are after today is smooth, diligent movement. This is a opportunity for us to fine tune motions of the Open, and the prime our bodies and minds for Friday.

 

 

MOBILITY CASHOUT

 

Foam Rolling – Quads and Adductors – 2:00

Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Banded Hamstring Distraction – 1:00 each side

Click HERE for Video

Pigeon Pose – 2:00 each side
Click HERE for Video
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Air Squat Hold – Accumulate 3:00 total

Spend 3:00 in the bottom of an air squat. Can break up this total however you see fit.

 

 

THURSDAY 3/2/2017

WARMUP: 

 

ROXANNE

 

CEMENT BIKE"

Every 3:00 x 7 Rounds:

30/20 Calorie Assault Bike

12 Toes to Bar

Score is your *slowest* completed round.

 

If we are using a Schwinn Air Bike, complete 40/30 Calories.

If we do not have a bike on hand, either complete a 400 meter run, or 400 meter row in replacement.

his workout is completed with a running clock. Rounds start at…

Round #1 – 0:00

Round #2 – 3:00

Round #3 – 6:00

Round #4 – 9:00

Round #5 – 12:00

Round #6 – 15:00

Round #7 – 18:00

Your score again is your *slowest round*, which will have us focusing on pacing today. If we open with a round that takes 1:55, but our second to last round is 2:17, our score for the day is 2:17.

On the toes to bar today, let’s focus on one key point. The back swing. Focus on a long body behind the bar, and reach. This is commonly a part of the movement that we do not take advantage of, and as a result we lose an elastic response. Much like how a baseball pitcher winds up, we want to reach with our toes back behind us. This stretch reflex fires our hip flexors and abdominals to a further extent, resulting in the front swing being completed easier. Some days we’ll focus on fast feet, others the kip swing… today, reach back behind you.

The first round is our tester. If we get to the 2:30 mark, and we are still completing toes to bar repetitions, cap ourselves there for the round and attempt to maintain that number in the following 6 rounds.

 

Pausing Front Squats + Kipping HSPU

Loads below are meant to be light and very manageable. Working through range of motion and pausing in the bottom. On the handstand pushups, this is a skill addition. Athlete’s choice on repetitions, with the goal being the maintain even sets across. Do not push past 50% of your best set on these rounds, and instead, focus on sound movement through our kip. This one’s about practice.

Set #1, On the 0:00 – 3 Pausing Front Squats 60% of 1RM Front Squat + “X” Kipping HSPU

Set #2, On the 2:00 – 3 Pausing Front Squats 63% of 1RM Front Squat + “X” Kipping HSPU

Set #3, On the 4:00 – 2 Pausing Front Squats 66% of 1RM Front Squat + “X” Kipping HSPU

Set #4, On the 6:00 – 2 Pausing Front Squats 69% of 1RM Front Squat + “X” Kipping HSPU

Set #5, On the 8:00 – 2 Pausing Front Squats 72% of 1RM Front Squat + “X” Kipping HSPU

 

FRIDAY 3/3/2017

 

17.2

WODS FEB. 20-25
Feb
19
Feb 25

WODS FEB. 20-25

MONDAY 2/20/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"OPEN UP"

AMRAP 14:

75 Wallballs (20/14) – Females to a 9′ Target

60 Calorie Row

45 Alternating Dumbbell Power Snatches (50/35)

30 Chest to Bar Pull-Ups

Post Rounds + Reps to the Leaderboard below.

 

If you clear the WB + Row – 135 Repetitions

If you clear the DB Power Snatches – 180 Repetitions

If you clear one full round – 210 Repetitions

This is a great opportunity to work on pacing, and breaking these numbers into manageable sets. Much like the traditional “Open Chippers”, a full round of the following work is a very challenging task.

Wallballs – Break these into manageable chunks. If we start with a set of 30, but finish with sets of 5, chances are likely that we did not pace the effort correctly. Holding quick 10’s for the majority of the effort could get us through the repetitions not only quicker, but expend less energy setting us up well for the remainder of the workout.

Row – Good to push the pace a bit here for the first 50 calories. We want to back off in the final 10 calories in order to transition smoothly to the DB Power Snatches, but we can cover these first 50 calories with a good push. Much like the pace we held on the opening minute in “Good Vibrations” on Friday, we can strive to find a pace that feels a couple seconds slower than what our 2K pace feels like.

A focus point we will dive into more at a later date – stay connected to the rower. Especially in rowing met-cons, we loose tension on the rower. As we warm up today, try to feel connected to the footboards and remain almost weightless on the seat throughout the drive. We want to keep our force horizontal, so that all of the effort we expend makes its way to the rower. Feel a smooth connection between your feet and the footboards, and just as we finish the stroke, keep the balls of the feet attached. The cue will be to point the toes as we finish each pull.

DB Power Snatches – The standard here will be to change arms each repetition, and the change must take place on the ground. This eliminates the ability to “touch and go” the repetitions. Two big focus points today – keep the DB close, and set our back on each repetition. High volume dumbbell pulls off the ground can be taxing on the lower back, especially because the weight lies lower to the ground than our barbells with bumpers. What can help for some athletes is to take a slightly wider stance than usual, just outside our squat width. This can buy us better positioning in the lower lumbar as we hinge and squat down to set-up for the lift.

Steady pace on these repetitions. The goal is to go “unbroken” on these, as in, one consistent pace throughout. If we need to walk away from the dumbbell to chalk up, or even shake it off, chances are we came out too quickly. The steady pace will beat the sprint/stop/sprint/stop pace. When lowering the dumbbell to the ground after each repetition, two hands is allowed. But it must come to a dead-stop on the ground before the next lift.

CTB Pull-Ups – Expect our grip and shoulders to be taxed here. Manageable sets will be our best course of action here. This is a time as well to train our transition… when we least “want” to. After your final power snatch, walk to the PU bar, and just start. The set does not need to be big, nor should it be. But it is here where athletes will loose 20+ seconds “waiting” for a large set. See what’s there, and reassess a couple of repetitions in. Best thing we can do here is to simply just start.

 

WALKING LUNGE + TTB

6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge (50’s/35’s)

10 Toes to Bar

Rest as needed between sets.

This is not for time, but for familiarity and positioning. On the walking lunges, position the DB’s in the front rack position by placing the back head of the dumbbell on the shoulder. Keep the elbows high with triceps parallel to the floor, as if it’s a front squat. Positioning in this front rack is important as this can be a very taxing movement if held in an inefficient position.

 

 

TUESDAY 2/21/2017

WARMUP: 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

"NUT CRACKER"

“Nutcracker” – Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 135/95

Rest 3:00

“Nutcracker” – Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 155/105

Rest 3:00

“Nutcracker” – Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 185/135

 

A repeat from December 6, and a variation of the classic benchmark “Macho Man”. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Although these windows are short, at three minutes each, we still want to dial in some thought beforehand. On all three AMRAP’s, the full-movement must be completed before moving on. As in, 3 full power cleans, standing tall each rep before moving into the front squat. We are not to squat clean the 3rd rep.

Singles on the power cleans may be the best strategy unless you are an athlete who is very, very strong in this complex.

Two singles, and on the third, keep the bar up. Three front squats, three jerks, and right back to singles.

Hanging on the bar and going touch and go is an option if we are *very* strong on this complex, but understand that this will increase your time under tension bringing the bar down to the floor. It is faster per repetition, but we want to take a hard look to determine is it’s worth our effort there. A larger goal is to maintain a steady pace through the entire 3-minute window. We don’t want to open up with two quick full complexes, only to find ourselves staring at the bar trying to recover.

EXTRA CREDIT/BARBELL FACING BURPEES

On the 2:30 x 4 Rounds (10 Minutes)

6 Barbell-Facing Burpees – Slow Pace

6 Barbell-Facing Burpees – Medium Pace

6 Barbell-Facing Burpees – Sprint Pace

This is a total of 18 burpees completed in a row, but at varying speeds.

On the “Slow Pace”, visualize a moderate pace. As if you are doing 100 barbell-facing burpees for time.

On the “Medium Pace”, visualize a faster pace. As if you are doing 50 barbell-facing burpees for time.

On the “Sprint Pace”, visualize a sprint pace. As if you are doing 25 barbell-facing burpees for time.

This is not for score. Keeping us with measured rest will bring about the metabolic-response we want to feel in the later rounds to confirm our movement under this breathing.

Focus on our footwork. As we start to climb in speed, train the turn in the air. Train a faster drop down for the next repetition. Train to move one step faster.

If at any time it takes us more than 2:00 to complete the repetitions, increase the rest time to ensure that we have at a minimum 30 seconds between rounds.

 

WEDNEDAY 2/22/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"FULLER CIRCLE"

50/35 Calorie Assault Bike

125 Double-Unders

2,000 Meter Row

125 Double-Unders

50/35 Calorie Assault Bike

If you are using a Airdyne, complete 75/50 calories.

If you do not have a bike, our two ideal substitutes are – 1) 800 meter runs, or 2) equal part row for calories.

Post Times to the Leaderboard below.

 

Going long today.

This is a built-up version of a previous workout completed in early December, called “Full Circle”.

Two training goals today…

One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like our wallballs on Monday, it’s not about how large your sets are, but rather how best we manage the total count. Break these up into manageable chunks. 50-50-25 is a recommendation for a very strong DU athlete, with another suggested plan being 40-30-30-25. There is no wrong approach here as it is based on the individual. Key here however is to avoid movement failure, where we hit the wall.

 

MOBILITY CASHOUT

Straddle Stretch – 2:00 Total

Click HERE for Video

With legs at 90 degrees, slowly walk your hands out in front of you, bringing your chest forward moving into the stretch. Slowly work your hands out further as your hamstrings and adductors open – let it be a process.

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
Click HERE for Video
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 2:00 Total

Click HERE for Video

Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.

 

THURSDAY 3/23/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"INFERNO"

27-21-15-9
Toes to Bar
Overhead Squats (95/65)
Barbell-Facing Burpees

We are looking for an overhead squat weight that we can cycle for 21+ repetitions unbroken.

Post Times to the Leaderboard below.

 

This is our only effort today. With that, as we bring our focus and intensity to this single piece, we still want to take a close look at our strategy on how we approach.

Toes to Bar

From a performance standpoint, recall the backswing. We can bend the knees coming up, but we want to find the locked out knee position in the back to maximize our kip swing. Do the work in the back, and the front flows naturally, and with less effort.

From a strategy standpoint, break these up very early. Looking at all three movements, there is a mid-line demand across the board. Although the 27 is the largest set of TTB, it’s not the decider of the workout. What is more so a decider is how much these 27 repetitions impact the remainder of the workout, most notably the remaining TTB in the 21-15-9.

Example breakup strategies:

10-9-8

7-7-7-6

5-5-5-5-4-3

No wrong approach here. But what all have in common is a fairly consistent repetition scheme. Avoid the initial set that gets us deep into the 27, but then has us finishing with slow singles. We want to preserve the kip.

Overhead Squats
These repetitions do not need to be unbroken. Pushing for unbroken sets here sometimes can hurt more than help – let cycle time determine when we break. The term “time under tension” is used when the body is under load. With the bar overhead, even though we may not be actively squatting and pausing between repetitions, we are still under tension. This saps your shoulders and mid-line. We want to avoid excess energy being spent unnecessarily to time under tension.

With the overhead squat weight being a manageable load that we can readily pick back up, we have the option to break this into quick sets. You will recover far better with the bar out of your hands than with the bar in.

Example breakup strategies:

15-12

12-8-7

9-9-9

Much like the TTB, there isn’t an incorrect approach. A slow 27 unbroken OHS however takes a bigger toll on the body than 2-3 quick sets with breaks in between. If you feel yourself slow, break and take a quick recovery. You’ll perform better on the following movements because of it.

Burpees

Pace the first 27 more than your normally would. This is where the workout “sets in” or, “gets real”. The most challenging round in the workout will be the 21’s, so holding back on the gas a touch here will set us up well to move immediately to the TTB and the following OHS.

Take a composure breath after hopping over the bar on each burpee, and strive to let these 27 burpees be your slowest of the day. We are going to pick up speed from here.

 

FRIDAY 2 /24/2017

OPEN 17.1

WODS: 2-13-2-18
Feb
12
Feb 19

WODS: 2-13-2-18

MONDAY 2/13/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

"JACKIE"

1,000 Meter Row

50 Thrusters (45)

30 Pull-Ups

In this classical CrossFit.com benchmark, both males and females use a 45lb barbell.

Post Times to the Leaderboard below.

 

PULL-UP COMPLEX + POWER SNATCH

On The Minute x 10 (5 Rounds):

Even Minutes – 4 TTB, 3 CTB Pull-Ups, 2 Bar MU
Odd Minutes – Power Snatch (5-4-3-2-1)

5 rounds at each station.

The pull-up complex does not need to be unbroken through all rounds, but we want to choose a repetition scheme, that, when fresh, we could complete unbroken without question. If we were to double the repetition scheme, we are still confident we could accomplish it unbroken. This is a skill based.

If we do not have Bar MU yet, complete this complex – 2 Strict Pull-Ups, 3 Kipping CTB, 4 Kipping Pull-Ups. Band and adjust the repetition counts as necessary in order to find a scheme that most definitely allows the first round unbroken.

Aim to climb in weight on the power snatches each round, as the required repetition count decreases.

These do not have to be “touch and go”

Round 1 – 5 Power Snatches

Round 2 – 4 Power Snatches

Round 3 – 3 Power Snatches

Round 4 – 2 Power Snatches

Round 5 – 1 Power Snatch

Post your heavy single Snatch to the leaderboard below.

 

EXTRA CREDIT/Athletes choice, on a Bike or Rower

With a running clock, 9:00 Recovery Effort – conversational pace.

Every 90 Seconds, complete “X” amount of Double-Unders

The stimulus is this – each athlete has a specific amount of DU’s that they feel comfortable completing unbroken during workouts. That number varies dramatically between athletes, but it could be 10’s, 15’s, 20’s, or even 50’s. It’s a number that even when completely fatigued from other movements, we feel confident is there.

For clarification, DU’s are to be performed on..

The 1:30, 3:00, 4:30, 6:00, 7:30, ad 9:00. A total of 6 sets.

Under a light metabolic response, from the bike or rower, aim to move for 9:00 straight with an unbroken “X” DU’s every 90 seconds. This translates to completing large sets of DU’s when under fatigue, a valuable skill for the Open.

 

TUESDAY 2/14/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

DIANE"

21-15-9:

Deadlifts (225/155)

Handstand Pushups

Post Times to the Leaderboard below.

We are looking for a deadlift weight that we can complete 21 reps unbroken with, without question. We want to make this a handstand push-up workout today, testing our capacity.

Deadlift repetitions remain at 21-15-9, but modify the HSPU repetitions to the according schemes below.

If we have 10+ unbroken HSPU – Rx

If we have 5-9 unbroken HSPU – 15-12-9

If we have 3-4 unbroken HSPU – 12-9-6

If we have <3 unbroken HSPU – 9-6-3

If we are still working on our our first HSPU, complete 21-15-9 of seated dumbbell strict presses. Sit on the ground, with legs extended straight in front of you. Choose a load that allows for ~15 repetitions unbroken if you went for it.

This will be a good indicator of our progress in our handstand pushups.

In breaking these repetitions apart, be patient in the first round of 21’s on the HSPU. Imagine we are doing 45 repetitions for time, and visualize how you would start that effort. This puts us on track towards breaking up the first set appropriately, as it is commonly the set of 15’s that athlete’s slow dramatically on.

As a very basic recommendation, below would be a suggestion for an athlete who has 21 kipping HSPU unbroken.

Round 1 – 8-7-6

Round 2 – 6-5-4

Round 3 – 4-3-2

On this kipping HSPU, our efficiency is key. Key points of performance:

1) Midline is on. It is common for athletes to allow their midline to relax to a certain extent, which causes a disconnect between the kip and the press through the floor. Stay active to facilitate the transfer of power through the body.

2) Butt to wall. As we descend into the bottom of the HSPU, get your glutes on the wall. This provides a slight angle back to keep you from extending off the wall. Find the wall each repetition.

3) Knees to chest. Bending the knees provides a slight kick, but bringing the knees to chest and “balling” up slightly (by bringing your knees lower) provides a stronger extension. Given how Diane comes down to the HSPU, moving as efficiently as possible in the early reps sets us up well for the late reps.

 

ROW + BAR-FACING BURPEE

4 Rounds:

1:00 – Max Calorie Row

:30s Rest

1:00 – Max Barbell-Facing Burpees

:30s Rest

Building movement intensity and capacity into these two movements today. Total calories and total burpees across the 4 rounds to be tracked below. Use the full minute at each station, and strive to hold the same pace throughout all intervals.

 

EXTRA CREDIT/MID-LINE

4 Supersets, resting 1-2 Minutes between:

:20s L-Sit Hold, on parallettes

20 AbMat Sit-Ups

Not for score, but for quality movement.

On the L-Sit Hold…

Level 1 – Straight legs, toes pointed forward

Level 2 – Slight knee bend

Level 3 – Knees bent at 90 degrees

Level 4 – Knees tucked to chest

The goal is to choose a difficulty that would allow for that first round 20 seconds to be unbroken if we went for it.

 

WEDNESDAY 2/15/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

POWER HOUR"

For Time:

50 Clean and Jerks (135/95)

*At the top of each minute, complete 6 TTB. This includes the first minute – start with TTB.

Time stops after the 50th clean and jerk. As we accumulate repetitions, at the start of each minute, we must complete the toes to bar repetitions before returning to the barbell. Accomplish the TTB quicker, and we have more time to accumulate CJ’s in that minute.

Post time to the leaderboard below.

 

FRONT SQUAT (7 Minutes)…

Build to a Heavy Set of 3

This is not meant to be a max effort triple. The stimulus here is to become comfortable moving a heavier load when fatigued from the previous workout. What is more important than loading here is our positioning. Do not sacrifice form for heavier loading. Post heaviest completed triple below for tracking.

 

EXTRA CREDIT/LUNGE + DUMBBELL + BJ

4 Sets, resting 1:00 between:

10 Step-Back Lunges (135/95) – Video HERE

12 Alternating Dumbbell Power Snatches (50/35) – Video HERE

15 Box Jump Overs (24/20)

On the step-back lunges, we are looking for a stationary lunge where the athlete steps backwards into the lunge, instead of forward. As you stand out of the lunge, pull yourself to to a standing position with the lead leg as opposed to pushing. This will utilize the glutes and hamstrings to the extent we are looking for.

On the alternating dumbbell snatches, change arms each repetition. The change is to take place on the ground.

Two focus points today – keep the dumbbell close, and use the opposite hand to brace. Place it on the thigh allowing you support your midline to a further extent. Over the course of multiple repetitions, this serves as an advantage.

 

THURSDAY 2/16/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

CLEAN PULL

5 Sets, resting 1:00 between:

2 Pausing Clean Pulls

Pause at just below the knee for one second. At this position, focus on the shins being vertical, with a rigid mid-line.

After the pause, finish with an aggressive drive through the ground and a powerful shrug at the top. Keep the arms long as loose – they do not bend. On the “clean high pull”, the elbows bend. On the “clean pull”, they stay long.

Purpose here is to train positioning off the floor, priming our movement for the conditioning piece to follow.

Set #1 – 80% of 1RM Clean

Set #2 – 90% of 1RM Clean

Set #3 – 100% of 1RM Clean

Set #4 – 105% of 1RM Clean

Set #5 – 110% of 1RM Clean

 

BENCHMARK - "GOOD VIBRATIONS"

5 Rounds for Max Reps:

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

This is a conditioning benchmark completed on the 3rd of January. Previous scores will show below.

Total repetitions added together, across all five rounds is your score. Log to the leaderboard below.

 

EXTRA CREDIT/RECOVERY BIKE OR ROW

15:00 Recovery Bike or Row

*Every 3:00, complete 15 GHD Sit-Ups

Start a clock in the background. Every three minutes (On the 3:00, 6:00, 9:00, 12:00 and 15:00), complete 15 GHD Sit-Ups. This is not for score, and is to be a sustainable recovery pace. If you have a bike, use it. If not, a rower would be our second choice.

 

 FRIDAY 2/17/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

SQUAT BUILDER V6

 

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 4 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 8 Back Squats @ 70% of 1RM Front Squat

Building upon our last stamina squatting session, we are holding the loading, but increasing the repetitions one last time to 4/8.

#1, Dec 28 – 60%, 3 FS + 6 BS

#2, Jan 11 – 65%, 3 FS + 6 BS

#3, Jan 18 – 60%, 4 FS + 8 BS

#4, Jan 28 – 65%, 4 FS + 8 BS

#5, Feb 1 – 70%, 3 FS + 6 BS

#6, Feb 10 – 70%, 4 FS + 8 BS

 

"SILVER SURFER"

For Time:

125 Double-Unders, 21 Power Snatches (115/80), 9 Ring Muscle-Ups

100 Double-Unders, 15 Power Snatches (115/80), 7 Ring Muscle-Ups

75 Double-Unders, 9 Power Snatches (115/80), 5 Ring Muscle-Ups

Post Times to the Leaderboard below.

 

Double-unders are often a motion we do not break up until it’s too late. We often keep cycling until we fail a repetition. We would never take that approach with other movements in CrossFit, and instead focus on manageable sets to accomplish the task. View these larger sets of DU the same. If we are an absolute ninja on the rope, then absolutely… bite off large if not unbroken sets. But if we believe we are going to break the 125 doubles at least once, let’s do the breaking as opposed to letting our bodies to the breaking for us. Manageable sets – avoid failure.

On the power snatches, small sets are smart here given our ring work to follow. Singles from the start is an option, as long as we are quick with getting our hands back on the bar. A big focus here will be to save the shoulders, and punch aggressively to the finish. We will perform our best on the rings to follow if we move our best on these snatches. Don’t press to lockout, but punch.

On the ring muscle-ups, play it by feel. You won’t know how the body feels until you jump onto the rings. Make a judgement call after each and every repetition. If you feel your form degrading, it’s time to come down. If you feel good, push for the next repetition. Let your movement dictate when you break, not necessarily a specific number. Be smart here – the key is to not approach the possibility of a missed rep due to fatigue in the first round. Imagine we are doing 30 for time.

Modify the repetition scheme based on below:

If you have 5+ Unbroken MU – Rx

If you have 3-4 Unbroken MU – 7-5-3

If you have 1-2 MU – 5-3-1

If we do not yet have ring MU, to preserve the stimulus, complete 2x CTB Pull-Ups.

 

SATURDAY 2/18/2017

WRMUP: COACHES CHOICE

 

PARTNER WOD: TEAM OF 2

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

WODS FEBURARY 6-11
Feb
4
Feb 11

WODS FEBURARY 6-11

MONDAY: 2/6/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

SNATCH: EMOMX10

On the 00:00 – 3 Reps @ 67% of 1RM

On the 01:00 – 2 Reps @ 70% of 1RM

On the 02.00 – 1 Rep @ 73% of 1RM

On the 03:00 – 3 Reps @ 70% of 1RM

On the 04:00 – 2 Reps @ 73% of 1RM

On the 05:00 – 1 Rep @ 76% of 1RM

On the 06:00 – Rest

On the 07:00 – 2 Reps @ 80% of 1RM

On the 08:00 – 2 Reps @ 80% of 1RM

On the 09:00 – 2 Reps @ 80% of 1RM

 

SNAKE BITE"

21 – 15 – 9

Squat Snatch (95/65)

Chest-to-Bar Pull-Ups

On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh.

Post Time to the Leaderboard below. 

 

Focus on the round of 15’s.

In this pull/pull combination, we can expect our grip to become fatigued. If we over tax our pulling strength early, we can expect to slow dramatically as our breaks become bigger, and our sets become smaller. This is what we want to avoid in “Snake Bite” today – hitting a wall on our pulling strength.

On the round of 21’s, we want to break these up intelligently. It is athlete dependent on where we break, whether that be once, twice, or 3+ times, but the take home message here is that we want to set ourselves up for success in the remainder of the workout. The bar will feel light here – but don’t fall into the trap of an overly-aggressive first set.

Breakup strategies for athletes strong on the barbell are 12-5-4, 9-7-5, or even 6-5-4-3-2-1. All three of these strategies have a descending repetition scheme, or the sets get smaller the deeper we move into the set of 21. This allows you to recover a bit and prepare the body for the next pull, the pull-ups.

Breakup strategies on the pull-up bar will vary on the individual, but keep the 15’s as the focus point once again. How we see ourselves breakup the 15’s is the way we want to break up the 21’s. If we are doing 5’s on the 15’s, a suggestion for the 21’s could be 6-5-5-5. What we are again avoiding here is hitting the wall with our pulling strength. What we do not want is to for example go unbroken on the 21 pull-ups in the first round, but be reduced to 2’s and 3’s on the 15’s. Strive for consistency across.

On the 15’s, we want to turn up the pace a touch. This is where the workout really begins… and where it slows for many athletes. This is where we push. Commonly we start our final push on the 9’s, but it’s very late in the workout there.. 80% of the workout is over. If we turn it on during the 15’s, we are picking up pace at the 50% or halfway mark. We’d rather move one step faster from the halfway mark to the finish, than slow our efforts at the halfway dramatically and then sprint the final 20%. You’ll get a faster score with the former, just like as if it were a footrace.

What’s important here though out the entire piece is our technique, most importantly on the squat snatch.

Catch each repetition with locked out elbows. Punch aggressive to the finish.

If we can accomplish that goal, our shoulders will last much father in this conditioning piece. Otherwise, if we are catching with a soft elbow and find ourselves “pressing out” the weight, we’ll be taxing our shoulders unnecessarily, which will slow us down dramatically on the 15’s and 9’s.

It’s a lighter barbell today, so the tendency is to allow the body to “muscle through”. Set the tone from the onset of the workout with your best technique, imagining it’s 30 pounds heavier. This will set us up for success for 15’s and the 9’s, the separators for the workout.

 

EXTRA CREDIT/DOUBLE-UNDER PRACTICE

Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice. 

 

TUESDAY: 2/7/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers

 

"BLUE'D UP"

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees

Post Time to the Leaderboard below.

In this slight variation of a classic benchmark have at CFNE known as “Black and Blue”, we now have burpees over the barbell to match our Open demands. On the power clean, we are looking for a weight that allows 20+ unbroken reps when fresh. This stimulus we are after today is a light barbell that you could hang onto for touch and go repetitions throughout all five rounds. Lighter is more challenging in this workout. Err on the side of light today, and make this a sprint.

On the power cleans, if we loose the hook grip upon receiving the bar in the front rack position, practice re-gripping into the hook on the descent down. It is a timing piece, but is enormously beneficial to preserve your grip strength. In rounds 4 and 5, we need our grip to be there, otherwise we will miss our best times due to loosing the ability to hold onto the bar. On the way down from the front rack position, shoot your thumbs back around as it passes the chest and get your fingers over the top. Practice with an empty barbell, a light barbell, and finally our workout loading.

Individual ability will dictate strategy on the power cleans, but we can make up time here with touch and go repetitions. Knowing that rounds 4 and 5 will be the separator in this workout, plan for those rounds. What we want to avoid is going unbroken on rounds 1, 2, and 3, only to be reduced to a small set followed by slow singles to grind to the finish. This is where time is lost. A single break in each round is acceptable, and not wrong in order to preserve our capacity in the later rounds.

On the burpees, focus on our footwork and cadence. In this five-rounder, we can bite into this with a slightly faster pace than we normally would hold (as if it’s a longer AMRAP), but the pacing on each burpee should be identical. Find our pattern beforehand, and make it methodical. Our goal is to move one step faster on the 4th and 5th rounds… in order to do that, we must pace the first two rounds a touch.

On the burpee step-up technique, click HERE for a video demonstration.

Following, rest 10:00, and begin part #2.

 

POWER CLEAN

Take 8:00 to build to a Heavy Single

With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

Dial in the footwork. Recall a training day a week and a half ago, where we focused on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

Scores below for tracking. Not for competing. This is a good test for you below. Put on the blinders, and focus on you.

Power Clean – Heavy Single (Post-Conditioning)

 

Wednesday: 2/8/2017

Warmup:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

SQUAT BUILDER V5

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

Building upon our last stamina squatting session, we are increasing the loading, but decreasing the repetitions back to 3/6.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS

Jan 28 – 65%, 4 FS + 8 BS

Feb 1 – 70%, 3 FS + 6 BS

 

 STAMINA CONDITIONING

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 30 Kettlebell Swings (53/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minutes 4-6 – Max Ring Muscle-Ups

Aim for large, if not unbroken sets on the swings and wall balls. Our training goal here is to enter the ring MU’s pre-fatigued, where there is much training value to be gained.

With that said, our focus of effort should not be on the KBS/WB. If we reach 90 seconds in either the KBS or WB interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

Score for the workout is Max Ring Muscle-Ups across all three rounds.

If we do not have Ring MU, continue to train the strict strength with banded strict ring muscle-ups. Choose a band that is challenging for strength development. A tension that allows for 5 reps unbroken when fresh, but no more than 7 or 8.

 

 EXTRA CREDIT/ROW + HSPU

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

This is a repeated benchmark for testing, most recently tested on January 10th. Previous scores if completed will show below.

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below.

 

THURSDAY: 2/9/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers

 

"SHOOP"

AMRAP 18:

30 Push Jerks (115/80)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row

Post rounds + repetitions to the leaderboard below.

 

We are looking for a weight on the push jerk that allows for 20+ unbroken repetitions, if you went for it when completely fresh.

An 18:00 minute foot race. Visualize the effort in that sense. The opening set of jerks will feel good – but we need to keep in mind that this is the first 5% of the workout. Opening with a reserved pace will allow us to accelerate at the middle mark, which is where this workout can be lost for many.

This is not a high scoring workout in terms of rounds. With that said, let’s make note of when we finish each round. This information can be used to look into our pacing, and how well we are breaking the repetitions in the earlier rounds. This workout is not determined necessarily by how fast we move or the size of our sets, but rather by much time we spend with our hands on our knees catching out breath. Especially in that first round, stay below the threshold of stamina failure. The bigger goal is to accelerate on round 2 and beyond.

On the push jerks, focus on keeping your weight entirely above your ankle. Especially in higher repetition sets, we commonly allow our weight to shift forward in the foot, towards the ball or even the toes. An olympic extension is very different than how we jump onto a box. Our extension is pushing the heel (or the ankle) through the ground, as opposed to a jump off the ball of the foot (box jump). Given how we have both movements inside this workout, it is of great benefit to us to use those respective methods when the time is right. As you can imagine, if we complete the same style “jump” through both movements, we will be significantly more fatigued. Heels driving on the push jerks, ball of the foot driving on the box jumps.

Break up these repetitions into manageable sets. Visualize yourself on your second round, and how we would break those 30 repetitions apart. Apply that same breakup strategy to the first round and aim to hold consistency.

On the box jumps, the methodical pace is best. Much like how we complete “breathing burpees”, breathing at the top of each rep, apply the same for our box jumps. Rest on top of the box for a split-second, allowing a breath to come in. Find a cycle pace that you believe you could hold for 100 repetitions. This methodical pace is manageable enough to the point where we can always cycle the next repetition, but it’s not so aggressive that we are forced to take a break after 10 or 20 repetitions. One steady pace, throughout. Step-ups are allowed, and are Rx.

On the toes to bar, dial in the long body. From the push presses and the following row, our arms will be fatigued. We need to maximize our kip swing, and stay long beneath the bar. Break these repetitions up early. Reaching stamina failure in TTB results in small, slow sets. This is where most of our time can be lost in the workout if we push to a point of failure early on. Even for an athlete who can cycle 20+ repetitions, sets of 5 are a strong place to start, with smooth transitions between.

On the row, breath. This is our recovery station. We are moving at a pace that accumulates the repetitions, but we are regathering our composure and breathing during. Relax your arms on the row. Our next station is back on the push jerk, where we need our upper body capacity. On the final five calories of each row set, back off the throttle a touch. This will ensure a fast and immediate transition to the push jerk bar.

Thought process for the workout

Just start.

This will be a heavy breathing piece. In between movements, it is very common here to pause a sip of water, an extra chalk break, or a couple extra moments to catch our breath. It is here where we want to take action. Just start. Even if it’s 5 reps on the next movement, transition immediately to it. You will surprise yourself with how good you feel once you start that first repetition – the hardest part is just getting your hands on. Multiply that by ~10 transitions, and those seconds add up allowing you to complete more repetitions in the time cap. Don’t think twice about – transition, and just start.

 

SKILLS - BIKE + DOUBLE-UNDER

Alternating EMOM x 12 (6 Rounds):

:40s – ROW for Calories

:40s – Max Double-Unders

This is practice. Not for score.

 

FRIDAY 2/10/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

BIG RIG"

5 Rounds:

20/15 Calorie Assault Bike

12 Dumbbell Burpee Box Step-Ups (50’s/35’s) to 24″/20″

9 Squat Cleans (135/95)

Post Times to the Leaderboard below.

If we are on a Schwinn bike, use 30/21 calories per round.

If we do not have a bike, use a rower for 20/15 calories per round.

Incorporating two movements we do not commonly see in our training into today’s conditioning. This is also our first day incorporating the announced dumbbell loads – we will be integrating movements over the next few weeks to build familiarity. The bike will make an appearance in our conditioning about once every two weeks for variance. Substituting in a rower will yield a very similar stimulus.

On the bike, use this as our recovery. The goal is to hold the same threshold pace for all five rounds. Focus on staying compact in the upper body – no wasted motion. Square your shoulders off and sit tall to maximize your downward force on the pedals.

On the dumbbell burpee box step-ups, this is what we are looking for:

1) DB’s on ground, hands on. Perform a burpee.

2) Stand with the DB’s, and step up onto the box.

3) Repetition completes with full extension on top of the box.

Methodical pace throughout this movement. As you step on the box, place the entire foot on the surface. This will allow you to drive your heel into the box and stand with the more powerful hamstring, vice quad. On every step off the box, absorb the ground beneath with a soft knee.

In this movement, the most important piece is to set our back as we lift the DB’s off the ground. Resting on the ground lower than our barbell when loaded with plates, we need to take additional focus to deadlifting. Assume a slightly more squatty stance to maintain the neutral lumbar.

On the squat cleans, quick singles throughout is a strong strategy. Expect our grip to be taxed from the DB’s, and our lower back to fatigued as well. Drop from the top, find your hands on the bar, and chip away knowing we can recover in the first few moments on the bike in the following round.

 

MID-LINE + STRICT PULL-UP

Alternating On The Minute x 10 (5 Rounds)

Even Minutes – 15 GHD Sit-Ups
Odd Minutes – 30 seconds for Max Strict Pull-Ups

Post total strict pull-ups to the leaderboard below. In order to complete this Rx, 15 GHD Sit-Ups must be completed during each “even” minute. The strict pull-ups are to be completed from the turn of the minute to the 30 second mark. Band as needed in order to allow a minimum of 3+ repetitions unbroken when fresh.

 

 

SATURDAY 2/11/2017

WARMUP: COACHES CHOICE

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

BALLS-TO-THE-WALL
Jan
29
Apr 30

BALLS-TO-THE-WALL

 

The Garage Games

 

And the WODs are:

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERS RX 115/85, (SCALED 95/65)

30 GHD’s (SCALED Ab-Mat Sit-ups using a 20/14 pound Wall-Ball. The ball has to touch the ground for the rep to count)

*Partners can split the work up between themselves however they want, but only one person working at a time. The team has to complete all 30 reps of burpee box jump overs before they can start the thrusters, and all 30 thrusters has to be completed before starting GHD’s.

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

200 Double Unders (Scaled – 400 Singles 2:1 Ratio)

90 KB’s Swings 53/35 

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a 9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calorie Row

50 T2B 

40 HSPU (Scaled – Hand Release Push-Ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled – 40 Jumping Pull-ups)

*One person working at a time and all movements have to be done in order. You can’t move on to the KB Swings until all 200 DU’s (Scaled – 400 Singles) are complete. Partners can share the workload however they like.

WOD#3

“HOW MUCH?”

Snatches for MAX WEIGHT moved in 4 minutes

Teams will choose one load to be used by BOTH team mates. (1 Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds. 

WOD#4 

Top 5 RX Teams ONLY (Male and Female)

Heavy DT (Buy-In – 5 Bar Muscle ups/Cash-Out – 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks (205/145 lbs)

*Once the team has completed a TOTAL of 5 BMU’s, they can start on the deadlifts. Again, the team can split the work up however they choose, but only one person working at a time and all reps for each movement have to be completed before moving on to the next movement. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 more BMU’s.

WODS: 1/30-2/4
Jan
28
Feb 4

WODS: 1/30-2/4

MONDAY: 1/30/2017

WARMUP

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

POWER SNATCH + RING MU

On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Max Reps Ring Muscle-Ups

6 rounds at each station.

Aim to climb in weight on the power snatches throughout, and strive to hold the same number of ring muscle-ups in each round.

Athletes have the entire full minute to complete ring muscle-ups, and can take as many sets as they would like.

On rounds 1 and 2, perform 3 power snatches.

On rounds 3 and 4, perform 2 power snatches.

On rounds 5 and 6, perform 1 power snatch.

We conducted a similar workout on January 2nd, completed with Bar Muscle-Ups instead of today’s Ring Muscle-Ups.

If we do not yet have Ring MU, complete the Banded Ring MU drill (Video HERE) for 7 repetitions per round.

Post your heaviest power snatch load and your total ring muscle-ups to the leaderboard below.

 

OPENING DAY"

21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target

Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

 

This is a longer workout than it may initially look on paper, and a consistent pace throughout the duration will result in our best times.

There are also movements inside of this piece that impact each other significantly. Expect to feel that on the 15’s, and expect to overcome it.

Other 21-15-9’s we sprint – this is a 12+ minute effort that requires smart pacing.

On the wallballs…

Relax your shoulders in between repetitions. Avoid leaving the hands high in the air in between repetitions. With thrusters, pull-ups, and wallballs following, we need to preserve our capacity in our upper body.

Despite it being the first set in the workout, break this set as needed. This is the first 10% of the workout, and we do not want to reach our upper end of our stamina here.

Pull-Ups…

With chin-over today, our grip and lungs will be the primary movers here. Focus on your breathing and consistent sets. Do not push to go unbroken here if it results in a large break before beginning the next movement, the thrusters.

Thrusters…

Focus on our hips upon extension. A focus on this first round is preserving our shoulders, and instead of pressing to the finish, extend our hips violently to the finish. Again we are looking for a loading today that allows for 21+ repetitions unbroken when fresh.

Box Jumps…

Use this movement as a chance to control our breathing. If we come to a complete stop, let it be on top of the box.

Kettlebell Swings…
Following our swings, we back to a movement that requires our shoulders. Stay efficient on the swings and extend aggressively to preserve our shoulders.

 

EXTRA CREDIT/SHOULDER RECOVERY

CrossOver Symmetry Recovery Protocol

– Or –

CFNE Bulletproof Shoulders (Video HERE)

TUESDAY 1/31/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

DEADLIFT

On the 1:30…
3 – 1 – 3 – 1 – 3 – 1

Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

The sets of 3 do not have to be “touch and go”.

Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift

Set #2, On the 1:30… 1 Rep @ 80% of 1RM Deadlift

Set #3, On the 3:00… 3 Reps @ 75% of 1RM Deadlift

Set #4, On the 4:30… 1 Rep @ 85% of 1RM Deadlift

Set #5, On the 6:00… 3 Reps @ 80% of 1RM Deadlift

Set #6, On the 7:30… 1 Rep @ 90% of 1RM Deadlift

 

 

DEAD END"

“Dead End” Part 1

AMRAP 3:

21 Deadlifts (185/135), 21 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 2

AMRAP 3:

18 Deadlifts (225/155), 18 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 3

AMRAP 3:

15 Deadlifts (275/185), 15 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 4

AMRAP 3:

12 Deadlifts (315/205), 12 Lateral Burpees over Erg

Max Cal Row in Time Remaining

Score is the sum of all calories across the four parts. Post total calories to the leaderboard below

 

On Part #1 (21 Reps), we are looking for a weight we can deadlift for 30+ repetitions, when fresh. Light.

On Part #2 (18 Reps), we are looking for a weight we can deadlift for 25+ repetitions, when fresh. Moderate.

On Part #3 (15 Reps), we are looking for a weight we can deadlift for 20+ repetitions, when fresh. Moderately heavy.

On Part #4 (12 Reps), we are looking for a weight we can deadlift for 12+ repetitions, when fresh. Heavy.

On the burpees, expect the legs to be fatigued. Expect the jump over the rower to feel off. Your legs will come back after a few repetitions. Today is a great day to practice a slight variation of our burpee step-up, now that we are lateral to the rower (body parallel to the rail while doing the burpee).

On each burpee, if trying the step-up technique, step up with the inside leg. That is, if we are doing a burpee on the right side of the rower, step up first with your left leg. Two goals here… step up with the heel down, and step *close to the rower*. This shares a similar concept with bar-facing burpees… “no wasted motion”. If we step up with our inside leg, and step up close to the rail system, we will minimize the jump needed to get across. The larger this jump is (if we are further away), naturally the more taxing this is.

This is not an all out sprint to get to the rower, but we do want to clear these repetitions quickly. We can use the first 5-10 pulls on the rower to catch our breath. Sometimes this mental note allows us to push harder on these two movements, the DL and burpee. At the finish of each minute, ramp up the calories/hr. As these accumulate exponentially, take advantage of that for a final kick.

EXTRA CREDIT/15:00 Minute Recovery Bike. Every 5:00 (for a total of 3 Sets)

20 Glute Bridges (Video HERE)

20 Weighted AbMat Sit-Ups (Athlete’s choice)

20 Hip Extensions

Keep the clock running throughout. At 5:00, 10:00, and 15:00, hop off the bike and complete your repetitions. Not for time, but move with diligence. On the sit-ups, your choice of weight type and load, but these should be unbroken each time. If we do not have a bike, a rower, ski erg, or running all can be utilized here.

Recovery pace is a conversational pace – low intensity, easy breathing. This controlled effort cycles blood through the muscle tissue just used, flushing out lactic acid and bringing about a faster recovery from our workout.

 

WEDNESDAY 2/1/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

PAUSE FRONT SQUAT + HSPU

EMOM x 14

Odd – Pausing Front Squats (2 full seconds in the bottom)

Even – 30 seconds for Max Reps Kipping HSPU

The purpose in this combination is to train the body to perform HSPU despite the shoulder fatigue given from the front squats.

Percentages assigned for the pausing front squats. Post total HSPU to the leaderboard at the bottom.

 

Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55% of 1RM FS

Set #3 – 3 Reps @ 60% of 1RM FS

Set #4 – 2 Reps @ 65% of 1RM FS

Set #5 – 2 Reps @ 70% of 1RM FS

Set #6 – 1 Rep @ 75% of 1RM FS

Set #7 – 1 Rep @ 80% of 1RM FS

Total Handstand Pushups (EMOM x 14 – Pause FS/HSPU)

 

STAMINA BUILDER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (135/95)

Minutes 2-4 – 25 TTB

Minutes 4-6 – 100 Double-Unders

Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

There is not a score to this workout – it is rather an indicator of what our upper end stamina limits are over these three rounds.

 

 

THURSDAY 2/2/2017

WARMUP:

 

2:00 Light Paced Bike or Row + 1 Round of Strict Cindy*

1:30 Light/Medium Paced Bike or Row + 1 Round of Strict Cindy*

1:00 Medium Paced Bike or Row + 1 Round of Strict Cindy*

*Strict Cindy Round – 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

 

"BOTTOMS UP"

Ascending Ladder for 10 Minutes:

3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees

6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees

9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees

12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap.

 

If you complete the round of 12’s – 60 Repetitions

If you complete the round of 15’s – 90 Repetitions

If you complete the round of 18’s – 126 Repetitions

If you complete the round of 21’s – 168 Repetitions

If you complete the round of 24’s – 216 Repetitions

 

RECOVERY BIKE OR ROW

3 Rounds:

Minute 1 – Light Pace

Minute 2 – Medium Pace

Minute 3 – Medium/Fast Pace

Athlete’s choice – Bike or Row.

Not for score, and control your effort. This is meant to be a recovery/restorative finish to our conditioning today.

All three rounds run immediately into each other, with this totaling 9 minutes.

 

FRIDAY 2/3/2017

WARMUP:

 

3 Rounds:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups

12 Calorie Row

40 Double-Unders

 

SQUAT BUILDER

 

EMOM x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on January 18, increasing our 4/8 by 5%.

 

"CAKE POP"

3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.

*

On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.

 

SATURDAY 2/4/2017

WARMUP: COACHES CHOICE

 

GARAGE GAME: WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 
  •  
WODS: 1/23-1/28
Jan
22
Jan 28

WODS: 1/23-1/28

MONDAY: 1/23/2017

WARMUP: (10 MINUTES)

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

THE SEVEN (40 MINUTE TIME CAP)

7 Rounds:

7 Kipping HSPU

7 Thrusters (135/95)

7 TTB

7 Deadlifts (245/165)

7 Burpees

7 KBS (70/53)

7 Pull-Ups

Post Times SUGAR WOD

Going long today in our conditioning piece. Enforce a 40:00 Minute Cap on today’s workout.

On the thruster barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

On the deadlift barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

As long as equipment allows, use separate barbells for these two movements to avoid weight changes.

If we do not yet have HSPU, complete 7 Hand-Release Pushups per round.

A hero workout in CrossFit, The Seven is a workout dedicated to seven CIA operators lost in the fight against terrorism. With seven repetitions at each movement, each set is manageable enough to be completed unbroken.

Methodical movement is our focus for today’s workout, with controlled rest between stations. By stating “controlled rest”, it is to not only limit us from resting too much time between stations, but also too little. This is a workout where transitions that are too quick, especially in the early rounds, can come back to bite us.

Open the workout with measured rest between stations to ensure not only unbroken sets on the movements, but to control the heart rate.

A mental mindset piece as we enter this workout – we are going on a 10K run.

On a 10K run, or a ~40:00 effort, we would open with a reserved pace, and strive to increase our pace towards the back half and especially the end. Approach today’s piece with the same strategy in mind, as if we are to become 1 second faster in each round than the previous.

 

 EXTRA CREDIT/SNATCH

Minutes 0:00 – 5:00

Complete 2-3 Sets of the below complex with a light load. Following, build to 65% of your 1RM Squat Snatch to start on the 5:00.

Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch

Minutes 5:00 – 15:00
Snatch:

On the 5:00 – 2 Reps @ 67% of 1RM

On the 6:00 – 2 Reps @ 72% of 1RM

On the 7.00 – 1 Rep @ 77% of 1RM

On the 8:00 – 2 Reps @ 72% of 1RM

On the 9:00 – 2 Reps @ 77% of 1RM

On the 10:00 – 1 Rep @ 82% of 1RM

On the 11:00 – Rest

3 Sets of 1 Repetition, with one set on each minute thereafter (On the 12:00, 13:00, and 14:00).

Building to a heavy single for the day. Post heaviest completed lift to the leaderboard below.

Go entirely by feel here, and move well.

Snatch – Heavy Single

 

TUESDAY 1/24/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

PAUSING CLEAN DEADLIFT + POWER CLEAN

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

 

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

 We will not be establishing a leaderboard for this piece – purely practice.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with some speed added.

 

"HANGMAN JURY"

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wallballs (20/14)

30/20 Calorie Row

On the power clean weight, we are looking for a load that allows for 25+ unbroken repetitions if we absolutely had to.

On the wallballs, both genders throw to a 10′ target today.

Post times to the leaderboard below.

Consistent sets on the hang power cleans and wallballs will optimize our time today.

It is tempting to come out into this workout with a very large set – potentially an unbroken set. This workout however is not won in the first round. Opening with a set of 20+ hang power cleans in the first round is impressive, but it is detrimental to our total time if it results in us being reduced to sets of 5 repetitions in the third and final round.

On both the hang power cleans and wallballs, aim to hold a specific number for all three rounds on our sets.

This may be 2×15, 3×10, or even 6×5. There is no wrong approach here, one as it’s athlete dependent, but two… because consistency is what we continually seek. In the Open, this is our biggest goal when speaking in regards to strategy. When we properly pace, and become more well-versed with our individual capabilities, we can dissect how to approach each workout to maximize our times. It’s the most important piece of the puzzle next to mental toughness and movement technique.

On the row, we are looking to hold back a touch on the first and second rounds. Reason being, a bigger goal of ours is to unstrap our feet from the erg, and have hands on the bar for the first hang power clean in 7 seconds or less. What we don’t want to do is push our pace here so much that we need a moment to recompose before the cleans.

Strive to hold an aggressive, but manageable pace – one that feels a couple seconds slower than our 2K pace. Hold this pace for the first 25 calories, and then back off for the final five to ensure a fast transition to the barbell.

 

EXTRA CREDIT/MID-LINE

2 Supersets, Not For Time:

:30s L-Sit Hold (on parralettes)
30 Hip Extensions
20 GHD Sit-Ups

20 Glute Bridges (Video HERE)

 

WEDNESDAY 1/25/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

EMOM x 12 - SQUAT BUILDER

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat

Building upon our last stamina squatting session, on January 11..

Returning to 60% on the loading, but increasing by a single Front Squat and two Back Squats per round.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS

 

E2:00 x 18 - STAMINA BUILDER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 20 Deadlifts (225/155)

Minutes 2-4 – 20 Barbell Facing Burpees

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds

3 Rds OT2:00 – Total Bar MU (Qualifier Athletes)

Any time remaining in the Deadlift and Burpee windows after completing the repetitions is rest.

In all three Bar MU windows, we have from the turn of the minute to the 90 second mark to accumulate Bar MU. This will be our scored and tracked portion for the workout. Enter total bar-muscle-ups to the leaderboard for tracking below.

When we are fresh, we are looking for a deadlift load that we can complete for 30+ repetitions if we had to. This will preserve the stimulus of the workout, which is to aim for large sets… we want to be completing with the deadlifts around the one-minute mark of the window.

A similar thought process should be applied to the burpees. Challenging, but our repetition scheme should not take us more than 90 seconds in any of the three windows. Modifying this number is advisable as needed.

If we are the 90 second mark on the first round of deadlifts or burpees and are still completing repetitions, cap our efforts there and aim to hold this number for Rounds 2 and 3.

If we do not yet have Bar MU, complete the Bar MU drill below for 90 seconds out of each window. Focus of effort in this drill – lat engagement. Using a band tension that allows for a minimum of 10 repetitions unbroken with sound technique, train the Standing Bar MU drill below. (Video link HERE).

Points of Performance in this drill…

1. Engage the lats. The Bar MU is a lat driven movement, not a bicep (or arm-pull) movement. With the bar at shoulder level, start this movement by “closing the armpits”, or by pushing the hands down towards the floor with a locked out elbow. We want to physical feel the lats engage here.

2. As the bar travels to about belly-button level, pull the bar into the body, and press to extension.

3. Lats stay engaged throughout, especially on the negative. Position ourselves a step back from where the bands are attached above to the rig, to force us stay engaged keeping the bar close.

 

EXTRA CRDIT/EMOM x 10 - DU / STRICT HSPU

EMOM x 10

Odd Minutes – 50 DU

Even Minutes – Max Strict Handstand Pushups

On the double-unders, we want to choose a repetition scheme that allows us to complete the repetitions by the 40 second mark. If we are still completing repetitions by the 40 second mark of the first round, cap ourselves there and strive to maintain this number for the remaining four intervals on the rope.

On the handstand pushups, we have the full minute to complete repetitions. This allows you to take as many sets as desired inside that 60 second window. Goal is to aim to consistent sets across all rounds.

 

THURSDAY 1/26/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

ON THE 0:00... "ICY HOT"

2 Rounds:

21 Overhead Squats (75/55)

21 CTB Pull-Ups

21 Power Snatches (75/55)

21 Barbell-Facing Burpees

We are looking for a light and fast loading on the barbell today. On both barbell movements, a weight that we can cycle for 30+ unbroken repetitions if we tried. Modify the loading to meet the stimulus… lighter is harder today.

Overhead Squats – Push for unbroken sets here. By the time we really “feel” these squats, we will be well past half-way. It is best to slow our cycle time a touch and keep the bar overhead to complete the set than to drop it and restart the whole setting up process. Dig these repetitions out here.

CTB Pull-Ups – A different approach here. We are striving for consistent sets here across both rounds. Pushing big sets on this first round, but being reduced to small sets on the second round will ultimately lead to a slower time. Break these into manageable sets that are consistent across the 42 pull-ups. It is best to hold back a touch here to conserve our pull for the second round.

Power Snatches – Manageable sets on the first round, with a push on the second round. 12-9, 10-6-5, and 7-7-7 are all sound choices. As a micro-goal for the workout, strive for the second set of power snatches to be faster than the first. In the first set, we have another full round of pull-ups and snatches. In the second, all that remains is burpees. We can start our final push here. Aim for the second set to be faster than the first… and the only way to do that is to hold back a touch here on this first round

.Barbell-Facing Burpees – Methodical. Slow is smooth, smooth is fast. Breathe every rep before dropping to start the following burpee, and focus on minimal steps throughout. What’s more important in the first set than speed is efficiency. Control your heart rate here so that we can put our effort towards the movements of the second round, which is the separator of the workout. First round is the buy-in. Continue with the step up in the second round, now at a faster pace.

 

ON THE 30:00... TOES TO BAR STAMINA

7 Rounds:

:30s – Max Toes to Bar

:30s – Rest

Post total toes to bar across all seven rounds to the leaderboard below.

 

EXTRA CREDIT/ROW CONDITIONING

 

3 Rounds of the following, resting 3:00 between: 

 

Row 500 Meters @ 2K Pace + 10 Seconds

Row 250 Meters @ 2K Pace + 4 Seconds

Row 250 Meters @ 2K Pace - 3 Seconds

All three distances flow directly into each other. This is a 1,000 meter row, increasing in speed at specific checkpoints.

 

FRIDAY 1/27/2017

WARMUP:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups, or Ab-Mat Sit-Ups

12 Calorie Row

40 Double-Unders

 

CLEAN COMPLEX

EMOM x 10

1 Hang Squat Clean + 1 Power Clean

Rest 2:00

3 Sets of 1 Power Clean, resting as needed between sets. No more than 3 attempts.

On the complex, drop the bar after the hang squat clean and reset on the bar for the power clean.

Post heaviest clean to the leaderboard below.

*Footwork is our focus today.

The reason we are starting with the OTM complex of a hang squat clean + power clean is to drill where we are placing our feet when we receive the clean. On the hang squat clean, we are looking to jump from our hip width (pulling) stance to our shoulder width (squatting) stance. This footwork is to be matched on our power clean, which is a common disconnect for many athletes.

A common receiving position when the power clean becomes heavy is the wide-stanced, “star-fish” receiving position. A stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching our hang squat clean. Again our goal today is to match our footwork on both repetitions on the complex, to drill sound footwork. Pulling width to squat width.

On the heavy singles for the day, the same focus point applies, and climb if our footwork is still sound. If we feel our feet shoot out wide, missing our proper receiving position, reduce the loading. Not about max loading today. All about positioning.

 

"HAMMER TIME"

70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)

 

EXTRA CREDIT

MID-LINE

50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.

 

WODS: January 16-21
Jan
14
Jan 21

WODS: January 16-21

MONDAY: 1/16/2017

WARMUP:500 meter row 

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

SNATCH SKILL

5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls+

2 Power Snatches

After the Snatch Grip DL + Hang High Pulls, drop the bar. Rest about 5 seconds, and then perform two singles on the power snatches (drop from the top – no touch and go). Weights are on the lighter end to practice technique – let’s dial in two focus points:

1. Keep the bar close. The high pull should elbows high to the outside. Bar tracks straight up the shirt.

2. Get our hips down and back on the catch. Focus on your foot work and positioning in the power catch position. Think “shallow squat snatch” on each catch.

Set #1 – Empty Barbell

Set #2 – 30% of 1RM

Sets #3/4/5 – 40% of 1RM

 

GRIDLOCK

AMRAP 15:

30 Wallballs (20/14) – Females to a 9′ Target

20 Power Snatches (75/55)

5 Ring Muscle-Ups

Post Rounds + Reps the leaderboard below.

 

Consistency is key in today’s conditioning piece.

Imagine as if your recorded today was your slowest round, and only that.

The most valuable movement in today’s workout is the ring muscle-ups. It is here where athletes can become “stuck” if we push the pace too fast on the previous movements, or the previous round. Our ability on the rings contributes greatly to how hard we want to push on the wallballs and power snatches. In other words, if we struggle on the rings, we want to pace the first two movements moreso to preserve our capacity for muscle-ups.

On the wallballs and power snatches, small but consistent sets is the recommended route. The tempatation is there – many of us can do 30 wallballs unbroken and 20 power snatches unbroken – but it’s not about this first round. The workout sets in on the second and third round. Break up this first round just as we would when we are 60 wallballs in, and 40 power snatches in.

3 sets of 10 on the wallballs with controlled rest is a sustainable approach that allows us to clear the wallballs quickly, but not to the point where it saps our ability on the following movements.

8-7-5 on the snatches with controlled rest is as well a sustainable approach on the power snatches, with 4 sets of 5 as another option depending on our ability on the rings. What is important here manage these repetitions so that our pulling strength and shoulder capacity is there for the following muscle-ups.

On the ring muscle-ups, expect the shoulders to be fatigued. That is the purpose of the two previous movements. To impact our movement. Focus on our mechanics here… stay long beneath the rings, and keep the mid-line engaged throughout especially as the legs come through on the kip swing. Breakup strategy will vary here, but similar to the mindset above, imagine we are on our third round. Our breakup strategy here should match our first round.

If we do not have ring muscle-ups, complete 10 CTB Pull-ups per round.

Following the workout, complete 30 banded strict ring muscle-ups to build pulling strength.

 

EXTRA CREDIT/DOUBLE-UNDER PRACTICE

Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice.

 

TUESDAY: 1/17/2017

WARMUP

Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch

 

ROW + HANDSTAND PUSHUP

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below:

*If we do not yet have HSPU, use a light set of dumbbells and compete strict presses to build the strength today. Strive for the same goal, to maintain consistent rep counts throughout all seven rounds. Choose dumbbells that allow for ~15 repetitions to be completed unbroken when fresh.

 

"MARSTON"

AMRAP 20:

1 Deadlift (315/195)

10 Toes to Bar

15 Barbell-Facing Burpees

Stimulus today is a heavy, but *not* max effort deadlift.

We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx.

Post rounds + reps to the leaderboard below.“

 

*Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston was a close friend of ours. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow teammates.

Blake was one powerful man, hence the heavy deadlift. What is far more important than going “Rx” however is the stimulus behind the workout… to make this a relatively heavy deadlift for you. This is not a common occurrence, to move such a high percentage load in a conditioning piece. Which makes it a valuable training session. As we have learned in recent years, the Open’s “strength test” is found in conditioning pieces, testing not only such heavier weights, but doing so under metabolic challenges.

On the Toes to Bar, focus on the ever-important long body. A common fault is to keep hips and knees ever so slightly bent during the entire range of motion. A bend at the waist results in the hip flexors remaining in a constant state of contraction – and they fatigue fast. Open up your backswing so prevent the hips from fatiguing out fast.

As a reminder of the importance of a fast return of the feet after making contact with the bar.

On the Barbell-Facing Burpees… slow is smooth, smooth is fast. In last years Open, we saw barbell-facing burpees in a 20 minute AMRAP (16.1). The focus there is the same focus here… methodical movement. Breath at the top of each repetition, and focus on a single pace for every repetition. Make it into clockwork, where you can turn the mind off, and just move. 

 

WEDNESDAY 1/18/2017

WARMUP:

500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 

EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on December 28.

Increasing by 5% on the loading, and repeating the repetition scheme.

12.28 – 60%, 3 FS + 6 BS

1.11 – 65%, 3 FS + 6 BS

 

BOX JUMP + GHD + THRUSTER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 27 Box Jump Overs (24″/20″)

Minutes 2-4 – 24 GHD Sit-Ups

Minutes 4-6 – 21 Thrusters (95/65)

Any time remaining in each 2:00 window after completing the repetitions is rest.

*Goal here is to clear each window by the 90 second mark. During the first round, if we reach 90 seconds into any of the three windows and we have yet to complete the repetitions, time cap the window there and strive to match that number in the following rounds.

For example, if during the first interval we are at 23 box jump overs at the 90 second mark, time cap ourselves there for that specific 2:00 window with the goal being to maintain 23 box jump overs in rounds 2 and 3.

On these box jump overs, we are looking for a two foot jump to the box if able. Step up and overs are allowed, but we are seeking the jumping stimulus if capable. Better to reduce the repetitions and jump rather than step up and over to meet the Rx volume.

If we do not have a GHD, complete weighted abmat sit-ups (hold a 5-10lb plate across the chest).

 

EXTRA CREDIT/ RECOVERY

Good demand on the legs today. Following the two training pieces above, complete:

10 Minute cool down Bike or Row. Conversational pace.

Followed by…

2:00 Pigeon Pose on each leg

2:00 Couch Stretch on each leg

 

THURSDAY 1/19/2017

WARMUP:

Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch

 

BIG CLEAN COMPLEX"

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 5:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

For a video demonstration of the Big Clean Complex, CLICK HERE.
Sets are to be started on the 0:00, 5:00, 10:00, 15:00, and 20:00. Any time remaining inside those windows after completion is rest.

All nine repetitions complete 1 set. Strive to complete the entire complex unbroken. It is allowed to drop from the top of each overhead movement, but let’s get our hands right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods. Use the following percentages below, and record your final completed lift to Sugar Wod.

 

 

 

Set #1 (On the 0:00) – 50% of 1RM Clean and Jerk

Set #2 (On the 5:00) – 55% of 1RM Clean and Jerk

Set #3 (On the 10:00) – 60% of 1RM Clean and Jerk

Set #4 (On the 15:00) – 65% of 1RM Clean and Jerk

Set #5 (On the 20:00) – 70% of 1RM Clean and Jerk

 

ROW CONDITIONING

10 Rounds for Total Calories:

30 Seconds On / 30 Seconds Off

Score is total calories, across all 10 intervals. Post totals to Sugar Wod. Goal is consistent rounds across, if not an increase in power towards the end in the final intervals. Enter this 10-rounder as if your score is your lowest round.

 

FRIDAY 1/20/2017

WARMUP: 500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 

 

RING MU + DOUBLE-UNDER

EMOM x 12

Odd Minutes – 50 Double-Unders

Even Minutes – Ring Muscle-Ups

Recorded score is ring muscle-ups, and you have the full minute to accumulate repetitions. We will test this benchmark again, so the goal today is to set the baseline. Use the minute wisely, planning our sets ahead of time. We will aim to build upon these sets in the repeat.

If we do not yet have Ring MU’s, practice the strict ring MU drill today, Video HERE. We have TTB in the workout today, we will save our pull-up bar work for there. Utilize a band tension that allows for at least 5 repetitions unbroken, and accumulate repetitions in the same fashion as we would fi doing full ring-muscle ups.

 

"SLINGSHOT"

6 Rounds, “On the 3:00″…
15/12 Calorie Row
10 Power Snatches (95/65)
10 CTB Pull-Ups

*** Your score today is your slowest round, in any of the six intervals.

For example, if your times are 1:40, 1:50, 1:55, 1:57, 1:52, 1:50, your score for the day would be 1:57.

Post your slowest round time to the leaderboard below.

*Looking for a power snatch load that will allow for 15-20+ repetitions unbroken when fresh. Lighter is more challenging in this workout.

On the CTB Pull-Ups, we are looking to complete these repetitions in at most two sets. Modify the repetitions so that this is a sprint per round, as opposed to a grind. If we do not have CTB PU, today is a day to modify to chin over to preserve the stimulus.

Interval training today. This will train the body and mind to pace, knowing that it is only our slowest round that count.

Focus on the mechanics here of the movements. Despite it being intervals where we want to be aggressive in completing the repetitions, we need to dial in our technique, as this is what we preserve us in the final rounds.

The middle-rounds are where most athletes will slow. With that said, let’s visualize that round. Four rounds in, visualize how we are pacing the row, and if we are breaking up the power snatches and pull-ups. Our goal is to match this strategy to our first round, and hold even efforts across.

A micro-goal today is to hold all rounds to within 7 seconds of each other.

 

SATURDAY 1/21/2017

WARMUP: COACHES CHOICE

AMRAP 15 (TEAM OF 2)

30 BURPEE BOX-JUMP-OVERS 24/20

30 DEAD-LIFTS RX 155/115, (SCALED 115/85)

30 GHD’s (SCALED AB-MAT SIT-UPS)

 

10 MINUTE REST THEN

HOW MUCH?”

Snatches for max weight / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds.

Dec
25
Jan 1

WODS: DEC.26-30

MONDAY 12/26/2016

WARMUP:

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

 

"ELIZABETH"

21 – 15 – 9:
Squat Cleans (135/95)
Ring Dips

Post Times to SUGAR WOD

*On the squat cleans, we want to choose a weight that we can string together for 10+ unbroken repetitions if we went for it.
On the ring dips, we want to use a band as necessary so that we could complete 7-10 unbroken repetitions if we went for it.
If we are building comfort on the rings and are not there just yet, place two dumbbells on boxes to simulate a parallel bar dip.

Imagine as if your only score today was the amount of time it took you to complete the 15’s.
In Elizabeth, it is common for an athlete to open up with a very large set to start (10+ repetitions), only to slow dramatically. Visualize yourself on the 15’s, approaching the squat clean barbell, and think about how we would break up that set. If it’s 3’s, 5’s, or fast singles (there is no wrong answer here), we should apply a similar strategy to our first set, the 21’s.

Consistency will bring us our best scores today, if held on both movements. On the squat cleans, break early and often. Those athletes who can maintain the pace they open with on the rounds of 15’s and 9’s will set themselves up very well. On the ring dips, let is be a similar approach, with a large focus on technique.

The ring dips today are a great test of upper body strength and stamina, but even our strongest athletes will fade on the latter repetitions if our technique is not dialed in. With standard for the Ring Dip being that the shoulder descends below the elbow. here are some points of performance to focus on.

1. Keep the rings tight to your sides (close the armpits), and thumbs facing forward.
Commonly, especially when an athlete grinds out their final rep, the hands start to turn outwards(thumbs move from facing forward to facing your sides). We loose two important pieces here – external rotation (shoulder tends to roll forward as the hand turns), and proximity to the body. As those hands turn, the rings move farther away from us, making stability even more challenging.

Keep the rings tight to our body by trying to “hide your armpits”. Squeeze them tight, and maintain the hammer grip with thumbs facing forward during the dip.

2. During the kip, “break the glass”
The kipping ring dip is a valuable skill to train. From the bottom of the dip position, imagine a pane of glass surrounding you at weight level. After getting long beneath the rings with our legs (start from a fully extended position at the lower body), bring your knees up aggressively as you are trying to break the glass. The second they do “break the glass”, reverse direction and kick directly back down to where your legs were extended a fraction of a second ago.

A common fault is starting the press too soon on the ring dip – be patient and wait until you feel your body moving upwards due to that second kick downwards. There is timing involved here, and it takes practice. Finding the bottom position and practicing this motion to feel the movement is a wise move.

 

EXTRA CREDIT/DOUBLE-UNDER TESTING

 AMRAP 2:00:
Double-Unders

 

EXTRA CREDIT/KIPPING HSPU TESTING

6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest

 

TUESDAY 12/27/2016

WARMUP:

300 Meter Row

3 Rounds:
9 Sit-Ups
6 Pushups
3 Strict Pull-Ups

300 Meter Row

 

CTB PULL-UP TESTING

AMRAP 1:30 – Chest to Bar Pull-Ups
Rest 1:00
AMRAP 1:00 – Chest to Bar Pull-Ups
Rest :30s
AMRAP 30s – Chest to Bar Pull-Ups

*If we do not yet have CTB Pull-Ups, use a band and complete these strict to build our strength. This will bring you closer to your first CTB Pull-Up, where we first must establish the base. If you have CTB Pull-Ups, complete these kipping as our goal for you is to build your stamina.

 

"MISTLETOES"

3 Rounds:
Row 500 Meters
12 Push Jerks (155/105)
15 Toes to Bar

Post Times to SUGAR WOD

*“Mistletoes” shares resemblance with a workout we completed last Wednesday, “Oasis”. A very similar repetition scheme, with a change of a movement and a slight change in repetitions. During last week’s session, we learned. We learned where our capacity was for our Toes to Bar. We learned which repetition scheme held well for us – or which scheme did not. We gained valuable experience on a movement that is a large separator in the Open. Today we have the chance to utilize that experience by re-testing a similar stimulus with some minor tweaks.

Here’s the thing about repeating workouts – we are going to do it. In the Open, we want to give ourselves that second chance to do our absolute best. Being able to take what we learned from our first experience, and translate that to you an actionable change in the second iteration is a valuable skill. And it comes with training. Although this is not a exact repeat workout (PJ’s in for DL’s), it will feel the same and will afford us the chance to tweak and test a new strategy. It could be to push a bit further on the TTB’s in the opening set, or could be to hold back more and try to maintain the same breakup strategy on round 2 and 3 that we executed on round 1.

In terms of the workout, the row is the pacer, being on meters. We want to hold a pace on the row that allows a transition immediately to a strong set on the push jerks. These do not have to be unbroken, but we are striving for a weight that allows us to go 15+ unbroken when fresh if we absolutely had to. Inside the workout, we do not want anymore than a single break on the push jerks. Strive to hold a pace that is 10-15 seconds slower than our 2K pace, and focus on fast transitions from the rower to the PJ.

On the push jerks, dial in the punchout today. An aggressive punch to the finish to lock the bar our overhead will be critical to preserve our toes to bar. If we are not aggressive on the lockout overhead of each rep, what happens is the shoulders and arms take the brunt of the work in the press out. In turn, our shoulders become excessively fatigued, which will slow our toes to bar. Lockout the bar aggressively and stand the weight up with your legs, saving our shoulders for the pull-up bar.

Push the TTB pace today. Knowing that we have the 500 meter row ahead of us, which is the pacer, we can strive for consistent but large sets on the bar today. Much like last week, today is a great day to practice and confirm kipping toes to bar, now with a similar workout to compare repetition breakups to.

 

EXTRA CREDIT/MID-LINE

Not for Time:
50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit (Accumulate)

On the L-Sits, break up the time as you see fit. For example, on the set of 1:00, we can complete 4 sets of :15s, resting between efforts.
L-Sit Variations (listed by most difficult first):
1. Parallettes, knees locked out, toes pointed forward and are higher than waist
2. Parallettes, knees bent 45 degrees
3. Parallettes, knees bent 90 degrees (or knees tucked to chest)

 

WEDNESDAY 12/28/2016

WARMUP:

Row 500 Meters
10 Spiderman and Reach
10 Slow Air Squats
10 Walkouts
10 Fast Air Squats

 

"CHRISTMAS THREES"

Each workout is scored independently as Rounds + Reps.
The double-under “buy-in” is completed once per 3:00 window.

“Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts (185/135), 15 Bar-Facing Burpees

Rest 3:00

“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts (225/155), 10 Bar-Facing Burpees

Rest 3:00

“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts (275/185), 5 Bar-Facing Burpees

*These windows are short and fast. Let’s bring the intensity today and try to move one step faster than we have before.

Looking at the double-unders first, we want to choose a repetition count that we can accomplish in no more than 90 seconds. At the 1:30 mark of each working round, we must move on past the double-unders. Modifying to 50 reps, 30 reps, or even using the 90 second as a cap and striving for as close to 75 repetitions as possible are all good options. But again, at the 1:30 mark, cap ourselves there.

On the deadlifts…
Part #1 (15’s) – A weight we can cycle for 25+ repetitions when completely fresh. On the lighter side.
Part #2 (10’s) – A weight we can cycle for 20+ repetitions when completely fresh. On the moderate side.
Part #3 (5’s) – A weight we can cycle for 15+ repetitions when completely fresh. On the heavier side.

As we visualize the workouts, we want to make it through each deadlift set with at most one break. If we are breaking more than once, the weight is too heavy. Today’s stimulus lies in pushing the pace on the burpees. On the burpees over the bar, recall the burpee step up. The movement does not change today – it is still a step up, but our goal today is to move one step faster. Again these rounds are short and fast. We won’t have much time on these couplets when we get there. Strive to be one step faster.

Cues in the mind for tomorrow:
1) Get off the ground fast. As soon as your chest touches, get back up with a purpose. Much like other movements, there is an elastic effect (a rebound) on the burpee if you time it right. Get up fast.
2) Breathe. Force the air in on the burpees. When we cycle for speed, as funny as this may sound, we tend to short our breaths. A training goal for today is to bring the intensity, but to keep our breathing dialed and focused.

 

DEADLIFT STRENGTH ACCESSORY

3 Supersets:
6 Barbell Rows)
12 Romanian Deadlifts

In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.

Post your heaviest for tracking

 

EXTRA CREDIT/BIKE + WALLBALL

EMOM x 12:
Odd Minutes – 15/12 Calorie Assault Bike (20/15 Air Bike)
Even Minutes – Max Wallballs* (20/14) – Females to a 9′ Target

**On the wallballs today, you are allowed one set per round. You have the full 60 seconds to complete it, but as soon as we stop our motion for the next repetition, or drop the ball to the ground, we’ll cap that as our set. Reasoning is to gain confidence in larger sets. Inside workouts, we consistently stick to smaller sets for consistency, but we want to build the familiarity and stamina in our training for larger capacity sets as well. Strive to get outside your comfort zone and aim for not a max effort, but a large set in each round. If we normally do sets of 10’s in workouts, let’s go above that today.

Females, shoot to a 9′ Target today. Historically in the Open, the 9′ target has been used. We want to become comfortable at this height, knowing what our capacity for sets are here. Great learning opportunity today in that.
If we do not have a bike, either substitute a 150 meter run, or 7-10 burpees per round (up to 40s of work). We would normally use the rower as a substitute today but I’d like to keep you off the erg this session.

Post total wallballs, across all six rounds of the EMOM, to the leaderboard below.

 

THURSDAY 12/29/2016

WARMUP:

3:00 Light Bike or Row

3 Rounds:
3 Spiderman and Reach, each leg
5 Strict Pull-Ups
3 Walkouts with a Pushup
5 Pausing Wall Squats

 

GYMNASTIC BENCHMARK: STRICT HSPU

1-Attempt to Establish:
Max Effort Strict Handstand Pushups

*If we used an AbMat last test, do the same for testing consistency. If we did not complete the last test, establish a current max set today. If we currently are still working on our strict handstand pushups and do not have our first yet, complete 3 sets of 12 strict dumbbell presses (you choose the weight, challenging, but unbroken each time) from a sitting on the floor position, legs extended out in front of you.

 

FRONT SQUAT

Wave #1
On the 0:00: 5 Reps @ 65% of 1RM

On the 1:30: 3 Reps @ 70% of 1RM

On the 3:00: 1 Rep @ 75% of 1RM

Wave #2
On the 4:30: 5 Reps @ 65% of 1RM

On the 6:00: 3 Reps @ 70% of 1RM

On the 7:30: 1 Rep @ 80% of 1RM

Wave #3
On the 9:00: 5 Reps @ 65% of 1RM

On the 10:30: 3 Reps @ 70% of 1RM

On the 12:00: 1 Rep @ 85% of 1RM

The first two sets on each wave (Sets of 5’s and 3’s) stay consistent at 65% and 70% respectively.
On the third set of each wave (Sets of 1′), we will be climbing from 75%, to 80%, and then to finish with a single at 85%.

 

CANNON FODDER"

4 Rounds of a 3:00 Window…
7 Power Cleans (165/110)
21AB-MAT SIT-UPS
Max Calorie Row in Time Remaining
Rest 1:00 between rounds.

*Score for the day is total calories across all four rounds. Post total calories to the leaderboard

 

*These seven heavy cleans should be a loading we are confident we could “touch and go” for a straight set when we are completely fresh and if we had to. In other words, a weight we could lift for 7-12 repetitions when fresh. During the workout, they do not have to be straight. A larger focus is dialing in the movement we trained in our skill section today, finding those critical positions as we pull off the ground. The heavier the barbell, the move pivotal it is to hit these positions. The stimulus is to have these repetitions feel challenging, but it should not, (in any round) take over 1:00 to complete. If we reach the 1:00 mark in any round and are still on the power cleans, progress to the bike. We do not want to become stuck here.

 

FRIDAY 12/30/2016

WARMUP:

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

 

FOR TIME:

30 Wall-Ball Shots 30/20LB

Run 1 mile

30 Wall-Ball Shots 30/20LB

SATURDAY

 

3-Way Split How You Like:

Teams of 3:

1000-meter row

30 snatches 95/65

90 sit-ups

1000-meter row

30 cleans 95/65

90 push-ups

1000-meter row

30 Front Squats 95/65

90 pull-ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dec
24
Dec 25

SATURDAY (OPEN GYM 8-10) 12 DAYS OF CHRISTMAS

·         For Time

·         1 Sumo Deadlift High-Pull (75/55 lbs)

·         2 Thrusters (75/55 lbs)

·         3 Push Press (75/55 lbs)

·         4 Power Cleans (75/55 lbs)

·         5 Power Snatches (75/55 lbs)

·         6 Kettlebell Swings (53/35 lbs)

·         7 Pull-Ups

·         8 Knees-to-Elbows

·         9 Box Jumps (24/20 in)

·         10 Double Unders

·         11 Burpees

·         12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

CHRISTMAS EVE

WODS: Dec. 12th to Dec. 16th, 2016
Dec
12
Dec 18

WODS: Dec. 12th to Dec. 16th, 2016

MONDAY: 12/12/2016

WARMUP:

500 Meter Slow Row

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

SQUAT SNATCH:

On the 0.00 – 3 Reps @ 60% of 1RM

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2.00 – 1 Rep @ 70% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 65% of 1RM

On the 5.00 – 2 Reps @ 70% of 1RM

On the 6:00 – 1 Rep @ 75% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 80% of 1RM

On the 9:00 – 1 Rep @ 80% of 1RM

On the 10:00 – 1 Rep @ 80% of 1RM

 

SNOW STORM

4 Rounds:

21 Wallballs (20/14)
18 Hang Power Snatches (75/55)
15 Burpees
12 CTB Pull-Ups

POST TIME TO SUGAR WOD

 

TUESDAY: 12/13/2016
WARMUP

500 Meter Row/400 Meter run

30 Seconds Single Unders
2 Rounds: 12 Slow Air Squats 9 Sit-Ups 6 Slow Pushups
30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

PAUSING BACK SQUAT

EMOM x 10 2 Pausing Back Squats (50% of our 1RM squat)

*Purpose today is to build acceleration out of the bottom of our squat. There is not a percentage assigned to this lift today, but we want to have ~50% of our 1RM squat on the barbell. Find the bottom of our squat, stay active for a 2-second pause (do not loose tension for additional depth), and stand as with as much speed as you can generate from the bottom.

“NUT CRACKER”

“Nutcracker” – Part #1 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 135/95

Rest 3:00

“Nutcracker” – Part #2 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 155/105

Rest 3:00

“Nutcracker” – Part #3 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx – 185/135

 

WEDNESDAY 12/14/2016

WARMUP:

Row 500 Meters 10 Spiderman and Reach 10 Slow Air Squats 10 Walkouts 10 Fast Air Squats

STRICT HANDSTAND PUSHUPS

4 Sets – 50% of best Max Strict Set

Unlimited rest between sets. If we do not have strict handstand pushups, complete 4 sets of 10 strict presses with dumbbells. You choose the weight (let it be challenging), but all 10 repetitions of each set need to be unbroken. Build the strict strength today.

“FULL CIRCLE”

For time:

1,500 Meter Row
100 Double-Unders
50 abmat sit-ups with a light weight across your chest.
100 Double-Unders
1,500 Meter Row

 

THURSDAY 12/15/2016

WARMUP:

3 Rounds: 3 Spiderman and Reach, each leg 3 Walkouts 3 Strict Pull-Ups 10 Abmat Sit-Ups 15 Calorie Row

“AVALANCHE”

AMRAP 15:

12 Box Jumps (30″/24″)
9 Power Snatches (115/80)
6 Bar Muscle-Ups

 

BURPEES OVER THE BAR

For Time:

25 Barbell Facing Burpees

Rest 1:00

25 Barbell Facing Burpees

 

FRIDAY 12/16/2016

WARMUP

500 Meter Row

Then 2 Rounds

10 Boot Strappers

10 Sloppy Push Ups

10 Air Squats

10 Pass Throughs

 

CLUSTER

Alternating EMOM x 14 Odd Minutes – 10 Toes to Bar Even Minutes – 2 Clusters

*Cluster = Squat Clean Thruster. We are looking for a true thruster here, no thruster-jerks. Start at a manageable load (~50% 1RM Clean and Jerk) and aim to climb each round. These do not have to be touch and go. Post heaviest set of 2 to SUGAR WOD

“POLAR EXPRESS”

For Time:

40 Calorie Row, 20 Thrusters (115/80)
30 Calorie Row, 15 Thrusters (135/95)
20 Calorie Row, 10 Thrusters (155/105)
10 Calorie Row, 5 Thrusters (185/125)