You will need a foam roller and a lacrosse ball. Simple & practical, yet extremely effective way to improve flexibility and decrease low back pain. Video courtesy of Joe DeFranco.
If unable to run; scale to 2k row, Lumbar 11, and 2k row.
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Carly Costello, Derrick Drennan, and Colin Bracus just completed the level one seminar at CrossFit Omaha this last weekend. Great job guys!
Toes through rings is a longer movement but is actually easier than toes to bar. The reason is the rings allow for a bigger back swing. Use that swing to your advantage, but scale accordingly. Video courtesy of CrossFit Colosseum.
Partners will be working at the same time, but only on the movements for each part. If you finish before your partner, you get to rest until you and your partner are ready to switch.
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(Focus on keeping that false grip and pull as high as possible)
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Starting with the bar on the back, drive the body down into a full squat, and lockout arms over head. Video courtesy of CrossFit HQ.
Then immediately following;
So, first minute, do one burpee + one air squat. Second minute, two burpees + two air squats. Third minute, three burpees + three air squats….etc… Keep going until you can’t make the required reps in a given minute.
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Video courtesy of Starting Strength.
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Carl Paoli breaksdown the Reebok CrossFit Games Workout 14.2 and how to set up for the overhead squat to maximize efficiency and mechanics at shoulder and hip level before moving onto to the pull ups. Carl gives you 3 different styles for the pull up to focus on in order to 1. Kicking Pull Up 2. Kipping Pull Up 3. Butterfly Pull Up. Video courtesy of NakaAthletics.
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From 0:00-3:00
From 3:00-6:00
From 6:00-9:00
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Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.
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Overhead squat tips courtesy of Barbell Shrugged.
Chest-to-bar pull-up tips courtesy of NakaAthletics.
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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
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Increase weight each set
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video and pics courtesy of Games.CrossFit.com
From 0:00-3:00
From 3:00-6:00
From 6:00-9:00
MEN – includes Masters Men up to 54 years old
WOMEN – includes Masters Women up to 54 years old
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats Jumping chest-to-bar pull-ups
Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
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Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.
Overhead Squat
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
Chest To Bar Pull Ups
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.
At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone. For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.
Increase weight each set
Keep the pace easy. Nothing faster than 2:30 per 500M. This is an active recovery workout and will get you warmed up for the WOD…
click on the links (in red) below for video examples
Split the time per side on each move. On the partner stretch, 4 minutes per partner
Remember, we are giving an active recover day to get prepped for 14.2, which will be our scheduled WOD Friday. To find out what it is, tune in to the CrossFit Games Site where you will see…
Talayna Fortunato vs. Camille Leblanc-Bazinet as they do 14.2 live from Miami, Fl at I AM CrossFit
Click on the pic to go to the games website. (Pic Courtesy of the CrossFit Games website)
Did we mention that will be the Workout Of the Day on Friday?
From the ground, bar is popping of the thigh, big hip, and then a big shrug with elbows high; “Scarecrow”. This is great practice for keeping the weight close to the body! Video courtesy of FSU Strength.
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Videos courtesy of Pure Performance. For more information on how to work on hip mobility check out the full article at TNation.com
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When working on your ring dips try to focus on bringing shoulder blades together when coming down, forearms stay vertical over hands, and elbows lockout at the top. Video courtesy of Barbell Shrugged.
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You will start out with a 400m run, then 2 rounds of 25 wall balls, and 25 double-unders. Straight into 2 rounds of 25 ring dips, and 25 double-unders. Finish up with a 400m run.
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Rest as needed between attempts
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You want to initiate the movement with the upper body and control the swing with the upper body. Keeping your core tight will give you more of a spring at the bottom. Video courtesy of CrossFit HQ.
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A lot of great information in this video. Big take away is to warm up properly. This is more cardio then you might expect, so focus on your breathing. Minimize your foot work and use a hook grip. You want to save your grip for this and save all the energy you can. Keeping your feet together for the double-unders will give you a better rebound, and keep your gaze straight ahead. You want to pace yourself, don’t go out of the gate too fast. Video courtesy of Barbell Shrugged.
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Don’t forget to submit your scores by March 3rd to games.crossfit.com and one of the TOTF judges will validate it.
Double-under tips courtesy of CrossFtit Park City.
Overhead squat/ snatch mobility prep courtesy of Kelly Starret.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Picture courtesy of CrossFit HQ.
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CrossFit Team Offutt Tactical Fitness 