This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.
OPEN:
Strength:
Deadlift: 7 X 5
Sets are on a 2 minute clock.
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A quick word on the recent Strength work we have been doing. Since we are doing a total of 7 sets, I want you using the first set or so as your warm-up sets. We may do one quick set together to ensure form is correct. After that, you are going. If that means starting with a light weight, that is fine. And as you go up in the sets, make god jumps in the weight depending on your strength level and how your body feels. If moving up 30 pounds from set 2 to 3 felt really light, increase the next jump a little more. The goal is not to you save all your strength for the last set. The goal is to push yourself on every progressive set. If you hit your old 5RM on set 5, then go even higher on the next set as long as you can hit the reps with GOOD FORM! IF your form gets real sloppy, guess what? You’re doing more damage to yourself than good. Be smart, listen to your body, and make form top priority. This goes for both the Open class and the Comp WOD folks.
WOD:
Every Minute On the Minute for 10 minutes
Hang Snatch (115/75) : 2 reps
If you cannot get two successful FULL SQUAT hang snatches in the minute, you will sit out the next minute to recover.
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Video courtesy of CrossFit HQ. Coach Burgener going over the Hang Snatch. Since you are at the hang, get that slight dip forward prior to the movement, then violently explode with the hips, get the bar as high as it can, then pull yourself under the bar as quick as you can! Remember, these are NOT power snatches. You WILL go to full depth for the rep to count. How does one get better in the full squat portion of any form of snatch or clean? Simple. Spend more time at that bottom position.
COMP:
Strength:
Hang Snatch: (135/95) – EMOM for 10 min X 2
Followed by…
Yates Row: 3 X 5
Increase weight each set
Video courtesy of 321 Trooper. Bodybuilding great, Dorian Yates going over the finer points of the Yates Row. Why do this movement? To bring a different stimulus to the back while keeping the back and lats in a stronger position. What does this lead to? Oh, that’s right….A Stronger Back!
Deadlift: 3 X 5 , then one set of 5+
Increasing weight each set
WOD:
For Time: (can be broken up however you choose)
100 Sit ups
90 Ring Push ups
80 Pull ups
70 Double Unders
60 Clean & Jerk (95/65)
50 Handstand Push ups
40 KB Swings (1.5/1)
30 calorie Row
20 Medball Cleans (20/14)
10 Deadlifts (255/185)
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CrossFit Team Offutt Tactical Fitness 