WODs

The announcement for the first workout of the CrossFit Open is at 11.00am today. Please don’t forget our schedule changes to accommodate the judging process for this event.

Perform 4 cycles of:
8 Back Squats
Double-unders (45 seconds)
Strict Chin-ups
Row 200m
*Choose your own load and reps for the Back Squats/Chin-ups – these efforts should be challenging but not maximal with the goal of repeating the weight/reps for the full four rounds.
*This workout is not for time but the idea is that you keep moving i.e. use the walk from one exercise to another as your recovery.
*Score = weight/reps/reps/slowest time

Please note: if you are competing in the Open and want to rest, you are welcome to come in and work mobility/recovery instead of the WOD.

Five rounds:
Run 400m
Max effort Hollow Hold
*Rest 2 min.

Post fastest/slowest run to comments.

AMRAP in 20 minutes:
Farmers Carry 100m
Hand Release Push-ups
*This is a partnered workout where one person performs the FC while the other person performs HR Push-ups. The change over between roles will be determined by the person doing push-ups reaching 15 reps or the return of the person doing the FC – whichever comes first.
*The push-ups must be performed with continuous motion i.e. no rest positions.
*Choose your own weight for the FC but aim to get through most if not all of the rounds without a break.
*Think outside the square for the FC – try a pinch carry with weight plates for extra challenge.
*Score = total push-ups.

Seven rounds for load and time:
3 Position Power Clean (high to low)
Run 200m
Rest
*This is a partner workout with one partner working at a time – one partner completes an entire round while the other recovers.
*Scoring for this workout is weight/time.
*All 3 positions in the clean must be linked (no dumping until the last rep).
*For the 3 pos. power clean the first rep is from the upper thigh, the second rep is from just above the knee and the last rep is from just below the knee (but not on the ground).

Please note that the 7.00 & 8.00am sessions are running as per normal today.

Come on in and see what fun Chantal has up her sleeve!

A. Work to a heavy Push Jerk double.

B. 10-9-8-7-6-5-4-3-2-1 reps for load and time:
Shoulder to Overhead
30 Double-unders
*Shoulder to Overhead must be done unbroken for rx’d.
*12 min cut off.

Tips: Part B is scored by load first and time second i.e. a fast time at a light load does not beat a slower time at heavy load. With that said, this is still a conditioning workout so the idea is to achieve the balance between picking a challenging load but still being able to move through the rounds and beat the cut off. Athletes with shoulder mobility issues should be far more focused on hitting good positions than load.

With a 20 minute time cap:
Run 800m
then
AMRAP of:
Flexed Arm Hang (pick your own time)
15 Burpees
then
Run 800m

The Rules:
*The 2nd 800m run must be finished before 20 min for rx’d.
*The time you pick for the FAH must be maintained and unbroken for rx’d.
*Each time you complete a FAH you do 15 Burpees.
*Burpees terminate with a jump over a 10kg plate.
*Your score is total time in FAH.

A. Work to a max Power Clean + Full Clean (15 min)

B. EMOM for 10 minutes:
3 Deadlifts @ 1RM from Part A.
6 Box Jumps (pick your own height)

Tips: All too often we see athletes cut the power short in the full clean because they are preoccupied with the descent into the squat – focus on carrying the full hip extension that you (hopefully) achieve in the power clean to the full clean. These are not touch and go reps however there should not be a significant break between the reps (set up time only).
For Part B, don’t be afraid to up scale your deadlift load if your clean was limited by technical deficiencies in part A.
Rebounding box jumps may be used in Part B.

A. Floor Press 3-3-3-3-3-3-3
*Superset with a max effort L-sit.

B. 1.2km Time Trial Run or Row

Tips: In simple terms the Floor Press is a Bench Press with a restricted range of motion. The athlete lays on the ground with the bar held at full extension over the chest and lowers the bar slowly until the elbows touch the ground. It is important that this is done with control and that the forearms and wrists are aligned vertically (as per the photo) when the elbows contact the ground. The floor press is a great way to build upper body pushing and lockout strength in that the restricted range of motion typically allows the athlete to push more weight than they could bench or overhead press.
If your L-sit is short or non existence, a plank based substitute will be offered.