GOAL = Stay moving. This WOD’s purpose is metabolic conditioning, not Strength. So move fast! IF you cannot moved the prescribed weight at a high tempo, then you’ll need to scale.
Progression #1: Get inverted. Hold HS against wall. From there (heels together, toes pointed, squeezing butt, tight core, active shoulders, arms locked) shift weight from side to side until can lightly pick hands off the ground.
>This can also be done with feet on a box for beginning level athlete. Key thing is to get hips above shoulders.
If you get this pretty well, try moving to the below (courtesy of CrossFit Paradiso)
Compare to your numbers from 7Jul2012. Click here to check.
Mobility Work:
Pick 1-2 hip mobility drills. Pick 1-2 shoulder mobility drills
20 minutes
Cash Out:
pic courtesy of bodyiqpilates.com
Group Challenge: Timed plank hold….. Last man planking
Get in a push-up position (hands just outside shoulders, arms locked, heels together, shoulders hips & heels in line) Next squeeze core and point toes bringing shoulders just past hands
Who gets the crown of last man (or woman) planking?
Work technique for 10 min. Let feel dictate weight. Work on getting under the bar quickly and landing in a solid position in the split. Goal – 10 sets of 1
Picture courtesy of CrossFit HQ. The first step to the CrossFit games is the Open. Registration is open. Click on the picture to go to the registration page. We currently have 25 athletes registered under our team. What are the rest of you waiting for? Do it. Join the fun!
Add 5 pounds from the last time we did these (which was 8Jan. Click here for a refresher)
If you were not here, aim for 85% of your 1RM. If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds. Whichever you use, RECORD your WEIGHT! You will need this info….
Video courtesy of Mobility WOD. K-Starr showing some good mobility work PRIOR to squatting. Not having the flexibility in the shoulder can lead to a sub-par positioning for the squat, meaning bad wrist position/pain, or even worse, losing the load. So, if I was thinking ahead, maybe I’d get in a bit BEFORE class and instead of just hanging around MAYBE I’d do this drill BEFORE the start of class……just MAYBE 🙂
WOD:
3 Sets, Each for Max Reps:
Strict/Kipping HSPU
Muscle ups
Toes2Bar
Pistols
These are not for time, but get done before class ends, and give yourself enough time for the cash out. The goal here is to give a max effort on each movement. Go from one move to the next.
Video courtesy of CrossFit HQ. Show of hands, who has lined up by a wall, got upside down for a HandStand Push Up and slammed their back against a wall and during one of two HSPUs, felt themselves overarching? Well, today, why not try an alternate method? Try walking up the wall so your chest is against the wall. As Adrian mentions in the video, this method is more true to the way your body would be in a free-standing handstand.
Video courtesy of CrossFit HQ. Will we see one of these today? Who’s ready for their first Muscle Up? I feel it! I think we’re going to have one!
Video courtesy of CrossFit HQ. I know I showed this video not too long ago, but it bears repeating with today’s WOD. Find what works best for you technique-wise.
Video courtesy of Team CrossFit USA. If you do not have pistols, work this progression chain.
Cash Out:
4 sets of Reverse Hypers for 12 reps
Add weight each set
Assistance Work (Done On You Own Time):
2 min AMRAP double unders
Do a total of 4 attempts
Rest as needed between attempts. Goal is to not be more than 5-10 reps difference between rounds
So, to clarify, you’ll do 155/115 on overhead squats for 10, do 10 Double Unders, 10 Knees2Elbows, then 115/95 on overhead squats for 20, 20 DUs, 20 K2E, then 75/45 on overhead squats for 30, 30 DUs, 30 K2E.
And, for overhead squats, the bar will come from the ground, not the rack. That means, you can …
-squat snatch into your first rep
-power snatch into position then begin squatting, or
-clean the bar up, pop it up over to a back squat position, adjust your hands to OHS stance and push press the weight up and then begin overhead squats
Our resident Overhead Squat model, Leah demonstrating the desired outcome of an Active Shoulder position at the top of an Overhead Squat. Arms fully locked out, shoulders externally rotated, upper back engaged. Result? The most stable position you can achieve with a load overhead. Maintain that through the Overhead Squats today for sure!
Video courtesy of CrossFit HQ. Chris Spealler and Matt Chan demonstrate proper and efficient Knees to Elbow and Toes to Bar. For today’s WOD, you’ll be using Knee2Elbow. Try this today. Try dropping the legs straight down where they stay inline with the rack. First thing you should notice? You’re not swinging all over the place, meaning you’re in better control. Throwing the legs straight down will also set you for the next rep, as it puts you right into the kip swing for these. Try it, and watch your time on these drop like crazy!
Cash Out:
3 sets of Pendlay Rows
Watch the form on these. Back stays flat, grip is wide enough to let bar touch ground w/flat back. Each rep starts with bar at dead stop on the ground
Video courtesy of Rogue Fitness. Matt Chan demonstrating the set up and execution of a hang squat clean. For the newer athletes, if you ever hear a coach referring to a clean as just a clean, that means full squat. One in the same. Power cleans will always be designated. If the clean is not designated as such, assume it is full squat. The more full squat (or regular) cleans we do, the more comfortable you will get at the bottom of the squat, meaning the quicker and more securely you can hold weight at the bottom of the squat, meaning you’ll be able to handle more weight in these lifts, meaning you’ll get stronger, meaning you’ll get better, meaning you’ll get fitter…..see where I’m going with this?
WOD:
With a constantly moving clock, complete the following:
A.
For Time: 21-15-9 of…
-Pull ups
-Ring Dips
(8 min time cap)
—-Rest 3min———
B.
Run 1mile For Time (10 min time cap)
—-Rest 5min———
C.
2min AMRAP: Air Squats
Post time for A, B, and reps for C to comments/LogWOD
If you don’t finish part A in the 8 minutes, post a time of 8:01 and then list reps in comments
If you don’t finish the run in 10 minutes, post time as 10:01 and post distance to comments
Cash Out:
Banded Tricep Extensions
2 minutes per side
Video courtesy of Mobility WOD. K-Starr going over two banded stretches that will help relieve elbow pain in the front rack. Work each one for a minute on one side, then switch sides.
Picture courtesy of CrossFit HQ. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Don’t forget the first day of the 100 day Burpee challenge!
Starting on 1 February and running 100 days to 11 May come join the 100 Day Burpee Challenge. What is the challenge? Glad you asked. Each participating athlete will conduct 1 burpee a day adding 1 burpee for each day of the challenge for a 100 days. That means you will do 1 burpee on day 1, 2 on day 2, 47 burpees on day 47, all the way up to 100 burpees on day 100.
What are the rules beyond doing all those burpees?
1) You can do the burpees anytime of the day, not just in class
2) You can break up the burpees into as many sets as you need
3) If burpees are in the warm-up or the WoD, they count towards your daily goal, even if they are burpee pull-ups or burpee box jumps… Anything with a burpee in it
4) If you miss a day, no problem, just do the missed days first, then do the current days to catch up
Why subject yourself to this? That is why it is call a challenge. To
accomplish a difficult task set before you with your TacFit brothers
and sisters. Oh and we are going to celebrate at the TacFit Wide BBQ on 11 May!
You got a tip? Sure, this is a marathon, not a sprint. You will be
doing 5050 burpees over the next 100 days. That is a lot.
– If you are NOT in a WoD environment, then slow and steady. Break up the days requirement, take your time and use excellent form.
– Your shoulders will get some wear and tear so take the time and
place your hands on the deck. Sure you could shave a few seconds off your time by just dropping to the deck, but come day 63, you will regret it. See the first note!
– If your knees bother you consider a wider thrust vs. feet together
CrossFit Team Offutt Tactical Fitness 