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.

 

February 4
WODS FEBURARY 6-11
February 19
WODS FEB. 20-25