Strength/Skill Work: Every 3 Minutes for 4 Rounds (12 Mins):
1 Set of Strict Chin Ups (about 40-50% of Max Set) S(Negatives/Banded Negatives)
5 Overhead Squats (From the Ground)
“Over and Over”
For Time: 9-15-21: (12 Min Cap)
Chest to Bar Pull-ups S(Pull Ups)
Burpees Over the Bar
Overhead Squats S(75/55) RX(95/65) RTG(115/80)
-Today’s focus is working on overhead squats and pull ups. For the overhead squats, you will have a chance to go heavy in the strength portion, and work for more volume in the met-con. For the pull ups, we will be working strict chin ups (supinated grip) in the strength portion, and then going into kipping pull ups in the met-con. The number of reps is up to you today, but we would recommend performing about 40-50% of a max set each time. You should be able to keep the number of reps consistent for all 4 rounds without any drop off. For the negatives, stick with 1-3 reps at a time, working on a consistent tempo. The overhead squats will be coming from the ground in both the strength work and the WOD, so you will have the option to power snatch or squat snatch the weight each time. More advanced athletes should aim to squat snatch the first rep each time. In the WOD, choose a weight for the overhead squats that you could do 20+ unbroken reps with when fresh. We’re looking for this workout to be done in 10 minutes or less today.
21/18 Cal Bike
21 Box Jump Overs S(20/16) RX(24/20)
Max Deadlifts in Remaining Time S(115/75) RX(155/105)
18/15 Cal Bike
18 Box Jump Overs
Max Deadlifts in Remaining Time S(135/95) RX(185/125)
15/12 Cal Bike
15 Box Jump Overs
Max Deadlifts in Remaining Time S(155/105) RX(205/145)
12/9 Cal Bike
12 Box Jump Overs
Max Deadlifts in Remaining Time S(175/115) RX(225/155)
*3 Mins Rest Between AMRAPs. Scaled(Subtract 3 Reps From Each)
Today’s workout has the same time structure as last Tuesday’s workout, so you should have a good idea of how to attack this workout if you were here last week. Instead of finishing with the bike though, it will be part of today’s buy-in. While the reps will go down with each AMRAP, the weight on the deadlift will be increasing each time. Our goal for today is to hit a consistent amount of deadlifts from round to round. We should be able to make up for the increasing weight, by getting to the bar sooner each round. For the 1st round, we’d like you to have at least 30 seconds for deadlifts, and for the amount of time to increase each round. If you don’t feel like you will have at least 30 seconds for deadlifts, or don’t make it there at all the first round, decrease your reps by 3 on both movements. For the deadlifts, we’re looking for the weight to start light and finish at a moderate weight. That heaviest weight should still be something you can rep 12+ times when fresh.
Strength/Skill Work: Every 2:30 for 4 Rounds (10 Minutes):
4-6 Handstand Push Ups RTG(Deficit) S(4-6 DB Push Press @ 20X1 Tempo)
10-20 Sec L-Sit Hang from Rig (Tuck Hang)
4 Rounds For Time: (18 Min Cap)
400m Run S(400m)
20 Wall Balls S(14/10) RX(20/14)
10 Toes to Bar S(Knees to Chest)
Today’s an opportunity to touch on the handstand push ups one last time before the Open starts on Friday. Aim to stay in the 4-6 rep range today, using an ab mat or a deficit to make each set challenging for you in that rep range. If you are unable to do at least 4 good handstand push ups with up to one mat, opt for the DB Push press today. The L-Sit is a difficult core movement that will superset well with the handstand push ups. We are keeping the range for the hold on the shorter side today, so you can challenge yourself to get the legs higher and work towards the full “L” position.
“Ball Four” is a moderate length conditioning piece building on some of the same movement patters as the strength/skill work. We are looking for this workout to take about 15 minutes to complete, so keep this in mind when figuring out how to attack your runs. If you can’t complete your runs in around 2 minutes each round, go for the 250s today. The timing on the wall balls should be very similar to what you worked on with the kipping handstand push ups. Use the drive from the legs and hips, and only use the arms to finish the throw. The wall balls should be on the lighter side, with the goal of doing no more than 2 sets per round. For the toes to bar, try to stay unbroken for as long as you can, since your arms and core will be able to recover on the runs. Pace the first couple rounds out of the gate and try to push harder that final round.
10 Min AMRAP:
100’ Walking Lunge
25 Butterfly Sit Ups
25/20 Cal Row
-Rest 2 Minutes-
10 Min AMRAP:
100m D-Ball Carry S(60/50) RX(80/60) RTG(100/80)
25 GHD Hip Extensions
25/20 Cal Ski Erg
The 1st Open workout for 2018 will be announced tonight at 8 PM on games.crossfit.com. With over half of our CrossFitters participating in the Open, we want Thursday’s to serve as an active recovery day, that will leave us feeling good for tomorrow’s workout. The ideal active recovery day is on the longer side, performed at a low to moderate intensity, and has a wide variety of movement patterns. This will help us to sweat and flush the body, while making sure we don’t overuse any one body part or movement pattern, so we’re not too sore the next day. Hit this workout at an intensity that you can sustain for all 20 minutes. For the d-ball, we are allowing you to carry it any way today. You can carry it in front, lower by your waist, or throw it on your shoulder. Just make sure to keep your core engaged and stay in a safe position.
“Open WOD 18.1” – Will be announced Thursday Night at 8 PM. Join us Friday Night at 6 PM for our Friday Night Bar Fights (No 5 PM Class)
Strength/Skill Work: Every 2 Minutes for 5 Rounds (10 Mins) 1.1.1 Squat Cleans (Rest 5-10 Seconds Between Singles)
“Clean Up Crew”
15 Min AMRAP: (In teams of 2)
Ring Dips S(Push Ups)
Squat Cleans S(95/65) RX(115/80) RTG(135/95)
Today’s focus is the squat clean, with the opportunity to go heavy in the strength work and build volume in the workout. For the strength work, start around 50-60% of your max and try to build with each set. Because we are doing these as singles and encouraging a short rest between reps, this should allow you to go pretty heavy for rounds 4 and 5. This is also a great opportunity to dial in technique.
“Clean Up Crew” is a partner format where you and another person will be sharing reps. In the first round, you may just want to alternate movements since the reps are so low. As the reps increase each round, start breaking up the reps into smaller sets. On the cleans, singles will be a great approach for most teams. You can face your partner and go rep for rep with them. On the row, aim for 8-12 cals at a time. This will keep the intensity high while also minimizing the transition time between partners. For the dips/push ups, choose a standard that you could do at least 7+ unbroken reps of when fresh.