Video courtesy of CrossFit HQ. Coach Glassman explaining how Fight Gone Bad came to be. Today’s version will be the Championship Round version, meaning we will be going for 5 rounds rather than 3. Come get some!
Wth the pause squat, you need to come to a complete stop at the bottom. No bouncing! Keep that torque on the legs to stay coiled up like a spring, ready to explode! Count one-one thousand, two-one thousand, three! Then EXPLODE up!
WOD:
3 Rounds For Time:
21-15-9
-Slam Balls
-Pull Ups
Barbell Farmer’s Walk (95/65 per side) length of the mats between each movement
(so 21 Slam Balls, Farmer’s Walk the length of the mats, 21 Pull Ups, Farmer’s Walk back the length of the mats, etc..)
Video courtesy of Billy Richards. For the Barbell Farmer’s Walk, you need to balance a barbell in each hand for the length of the walk. What I would do in your warm up is find the center of the bar, mark it with tape so you know where to grab. Will save you having the bars see-saw up and down.
Extra Credit:
Dumbbell Bench Press, one arm at a time, while half off a bench.
Lay on a bench with edge of bench splitting your body in two. Hold a DB in arm that is hanging off of the bench. Plant the foot on that side firmly on the ground, and set other foot on bench. Free hand lays right on stomach, does NOT hold bench. Concentrate on full range of motion with DB. Weight should not be overly heavy, but due to position, you will have to keep the core extremely tight to maintain control. 8 reps per side.
Video courtesy of CrossFit HQ. Warning, a little bit of adult language thanks to Coach Bergener. Coach walking Dave Lipson and Nadia Shatila through a snatch balance drill. An impprtant point Coach makes here applies to both the snatch balance and the snatch. When you land in either the snatch balance or the snatch, your feet need to land the same place you have them when you overhead squat. DO the drill he had them do. Do a few overhead squats, take note of where your feet are. Move the feet then into the jumping position. Now, do a few snatch balance. Make sure the feet land in the same place you just had them during the Overhead Squat. One difference in our world and Coach Bergener’s world, we use collars always! 🙂 Another important point on the snatch balance, you have to get your body down FAST! Use the arms to push the body down as well.
Picture courtesy of CrossFIt HQ. Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Extra Credit:
2 sets of 3 reps Snatch Pulls from the hang @ 105% of 1RM
Cash Out:
Banded Overhead shoulder position stretch – 2 min per side
3 attempts at max hold dead hang from fat bar on pull up rig. Rest equal time (ex, hang one minute, rest one minute before next attempt)
Cash Out:
Romanian Dead lift – 4 sets 10-12 reps w/40% of Dead lift 1RM
Video courtesy of CrossFit BN. I like this demo for the RDL technique. Big thing is keep the shoulders back, hinge at the hips, keep tension on the hamstrings. For range of motion, we recommend top bottom of the knee, but let your flexibility dictate. If you lose tension, you went too far.
TactFit Games Update: We are up to 10 teams in the RX’d division and 8 teams in the Scaled division. If you haven;t signed up, do so quickly so you don’t miss out! We have some good competition coming! We will have members of both the winning teams at the Heartland of America CrossFit comp and CFO’s Snow Bowl Open. Not to mention a good handful of Regional-level athletes from the Midwest. Come out and take ’em on! Let’s show them what TOTF can do! Or come out and compete just to have fun! It’s going to be epic!
Build on skill from 13Dec (meaning if you had to scale, use that scale for these)
Cash Out:
Weighted GHD sit ups – 4 sets 8-10 reps
Video courtesy of Rogue Fitness. 2012’s 2nd Fitness Man on the Planet, Matt Chan shows proper form for the sit up. With today’s version, the only difference is you will try to add a little extra load. That can be either a plate (2.5, 5, 10, 25, or 45), a dumbbell, or a kettle bell. The key points Matt hit still hold true. Maintain mid line stability with a neutral spine position (don’t hyper extend your back, so don;t stick your ribs out), and ensure you get that sharp knee extension to assist you on the way up.
Video courtesy of CrossFit HQ. Team leader of 2012 Game Affiliate Cup winner, Hack’s Pack UTE’s Tommy Hackenbruck going over some tips for having the ideal overhead position. When we tell you Active Shoulders, don’t just shrug up. Roll the elbows under and point the armpits forward. This engages the lats as well, giving you the most stable position and also ensuring external rotation on the shoulders
WOD:
7 Rounds, Not For Time:
-2 Front Squats @ 5RM*
-3 weighted box jumps w/KB (30/24 box)**
*Should be close to what you used last Monday, click here for a reminder
**Can either hold KB across chest or one small one in ea hand. Start low on the height during practice. Also, be careful coming back down from the box. To save the knees from taking the extra stress of landing from a jump with added weight, step down
Extra Credit:
Wall Walks 2 sets of 10
Video courtesy of CrossFit Hove. Walk yourself up the wall until you are completely upside down. Try to make your chest touch the wall, hold that active shoulder position (just like in the Overhead squats, also hollow out the abs), then walk yourself back down until you are back in a push up position.
Come join us for some pre-Christmas fun with our …..
12 Days of Christmas WOD:
1 x 20m meter sprint (10m there, 10m back) 2 x push-ups 3 x air squats 4 x sit-ups 5 x kettlebell swings, 1.5/1 6 x back squats, 95/65 7 x push press, 95/65 8 x hang cleans, 95/65 9 x bent-over rows, 95/65 10 x deadlifts, 95/65 11 x box jumps (24”/18”) 12 x burpee pull-ups
Done in the style of the song “The Twelve Days of Christmas”, so…
Today’s Hero WOD is in honor of a teacher from Sandy Hook Elementary who gave her life saving the children in her class room.
WOD:
“Victoria”
5 Rounds For Time:
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Sumo Deadlift High Pulls
12 Burpees
27 Kettle Bell Swings (1.5/1)
Post time to comments/Logwod Victoria Soto was a teacher for 5 years. The Tragedy happened in Room 10 on 12/14/12, and her life got cut short at the age of 27
Video courtesy of NightwalkersView.
While doing this WOD, be thankful for the wonderful gift of life and our ability to enjoy it. Be thankful all your loved ones. And most of all, be thankful for those as brave as Victoria
Spend 5-7 minutes prior to start working up to a heavy weight to use in sets. Weight should be heavy enough to push you, but not prevent you from getting through a round.
Video courtesy of CrossFit One World. Freddy Camacho going over set up and execution of both the Push Jerk and Split Jerk. The one thing to watch is, notice when they guy lands in the Split Jerk, his front knee is slightly bending inward. Avoid this. Have your knee stay in line with your toes. Also, try to make sure the back leg is as straight as possible as it will allow the weight to be right over your hips (center mass) in a stable position. Bending the back knee will take away from that stability.
WOD:
Your Last WOD before the End of the World 🙂
20 Min AMRAP: 5 One Arm KB Snatches L(1.5/1) 5 One Arm OHS L 5 One Arm KB Snatch R 5 One Arm KB OHS R 5 Chin Ups
Video courtesy of CrossFit Relentless. After your final KB snatch, you can set up right to your first KB overhead squat. Keep your arm locked out, Keep the KB right over your head, use your other arm for counter balance if needed. Set the feet like an air squat. Squat down until the crease of your hip goes past your knee.
CrossFit Team Offutt Tactical Fitness 