OHS then Speed Demon

Monday, September 21, 2020

Happy Birthday Leigh Lilla, Josh R, Ant D!

Pictured above: Ant D building to his 1RM split jerk.

WORKOUT OF THE DAY

1. SKILL/SWOD

OLY TECHNIQUE: OHS*
10-15 minutes to build to a heavy 2-rep (not 2-rep max)
*From the rack

2. METCON

SPEED DEMON 
AMRAP 3’s, rest 3:00 between each round
200m run, 15 BFB, ME OHS 75/55
200m run, 12 BFB, ME OHS 95/65
200m run, 9 BFB, ME OHS 115/85
200m run, 6 BFB, ME OHS 135/95

THIS WEEK-AT-A-GLANCE

TUESDAY

1. STRICT GYMNASTICS
Ascending ladder for 7:00 1-2-3-4-5…
Dead stop strict HSPU (1 second pause)
Dead stop push up (1 second pause)
Strict pull up

2. FOUR MINUTES
Start at any station:
A) 4’ AMRAP burpees
1:00 transition
B) 4’ AMRAP bike cals
1:00 transition
C) 4’ AMRAP DU
1:00 transition
D) 4’ AMRAP row cals
1:00 transition
E) 4” AMRAP 100m sprints

WEDNESDAY

1. HS WALKING
5 Rounds:
15/12 Cal row/bike/150m run (:45)
“X” distance HS walk (1:00)

X=
Option 1- 50’ HS Walk
Option 2 – 25’ HS Walk
Option 3 – 1:00 HS Walk Practice

2. BIG CLEAN COMPLEX
6 Sets, 1 every 5:00 on a running clock (12 movements)
High hang Sq CL (pockets)
Hang Sq CL (above the knee)
Sq CL (deck)
PP
High hang Sq CL
Hang Sq CL
Sq CL
PJ
High hang Sq CL
Hang Sq CL
Sq CL
SJ

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

The following will fill gaps in your training this week:

A) PULLING:
10-15 minutes:
Option 1: RMU practice (or sets of 5)
Option 2: C2B or RX pull up (sets of 5)
Option 3: Ring row/Low bar pull ups

B) PUSHING:
3 Rounds:
5 Strict press
7 Alt Kip HSPU

C) CONDITIONING:
2 Rounds:
800m Run
20 BS @ 40% 1RM
20 T2B
10 Cluster (same bar)
10 Alternating pistols

*Must end at top of hour

FRIDAY

1. SNATCH
OTM x 6 Rounds
1 Squat Snatch
Min 1: 68% 1RM Sn
Min 2: 71%
Min 3: 74%
Min 4: 71%
Min 5: 74%
Min 6: 77%
*Goal is to build to 85-93% 1RM

2. LITTER BOX
For time:
3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run (all scored rx)

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s)
9x DL 155/105

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

THE 2021 CF GAMES SEASON IS UPON US!

The CrossFit Games for 2020 will occur as a part on-line, part in person event this year due to COVID. It’s a huge bummer for those of us who love to watch the elite of the elite in our sport compete. However, as the Games conclude in this super-crazy year of 2020, our opportunities for a 2021 season and “The Open” begin!

We plan here! Fail to plan…plan to fail, right? From fitness to your career to your life, it’s always going to be this way.  Countless friends and family in your/our lives will succumb to this: no planning, and WHAM! What do you mean… my [certification/insurance/subscription] expired?/…I’m late on a bill?/…I missed the deadline to apply?  Seriously, we were given brains so let’s use them! We were given coaches to hold us accountable – use us!

We plan around the Open Season here – it’s our annual goal. 

What’s the Open? Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 5 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

This year, in line with COVID setback and confusion, the Road to the Games has not been without its obstacles, and the planning for the 2021 Open Season is also a bit of a conundrum. But here’s what we know.

The Open was originally held in February/March of every year. In recent years it was moved to October to accommodate the inception of “Sanctionals” which was supposed to enhance the qualifications for the Games. With the Games being pushed back to October this year due to COVID, the Open IS returning to February/March of 2021!

In the meantime, OUR JOB, is to get you ready for the Open…with an estimated timeframe of mid-February for WOD 21.1.

WHAT WE KNOW

These are the Open Movements…every year since 2011. This is how many times they have shown up in the Open. And THIS is what you need to work on – in isolation for technique, in a WOD for capacity, and strategically as different combinations of movements produce differents metabolic and strength needs.

Time to get on it…We have events leading up to the Open that will help you prepare!

OPEN WORKSHOPS!

Our tentative schedule for Open Workshops is as follows: (all Saturdays at either 8:00 am or 10:00 am unless otherwise noted). Cost is $30.00 per athlete and the workshop will last an hour (longer if needed). Limit 10 athletes per workshop. If we fill up we’ll consider opening a second, but it’s not guaranteed.

10/10-Rowing workshop

When you row, is your back tight/upright? Do your heels come off the footplate in the catch? Do you know what the catch is? Is your stroke rate above 30 consistently? Do you know what the stroke rate it? If you have questions after reading this, you should attend!

10/24-Handstand workshop

Can you kick up and hold a handstand on the wall? Have you been practicing walking into the wall? Can you handstand walk in minimum 5 feet increments? (that’s the point standard in the Open) If you aren’t afraid of getting upside and you still can’t walk 5 feet, you should attend!

11/7-RMU/BMU workshop

Prerequisites for this are solid chest to bar pull ups (5 men/3 women) and solid ring dips (5 men/3 women). One of these WILL be in the open. If you have the foundations, we can work with you on drills and you have enough time to obtain this skill prior to the open.

12/5 (or 6)-T2B workshop **early if on the 5th, otherwise on the 6th due to an event at the box on 12/5

Toes to bar show up in high numbers…and typically with another movement that makes them harder! Learning the kipping / beat swing, mastering that and drilling a tight swing are the keys to T2B. If you’re working on them and want more efficiency, you should attend!

12/19-C2B & HSPU workshop

We’re combining the push and the pull in this workshop to give some relief to each movement during the workshop. Prerequisites for this workshop are strict pull ups and kipping pullups, as well as no fear of kicking upside down and you have been practicing negative HSPU in class.

1/9-DU workshop

Practice, practice, practice! That will be our fist tip. But also, breaking down some bad habit. Maybe you have Dubs, but you know (or maybe you don’t know) they’re not efficient? You should feel loose and relaxed when you do dubs…not tight and wound up. Your legs should jump to straight, not heels up like a donkey kick. Let us help you bring those dubs in line or in sight!

1/23-BB/DB cycling workshop

This can take seconds, or even minutes off your time if the WOD is long. Learning to efficiently move the barbell or dumbbell from your ending position to your cycling start position rep after rep is the key to fast, fluid cycling of the load. We’ll help you break it down, slowly, then speed it up and work it under duress. If you’re slow and choppy on the BB or DB, this workshop is for you!

COMMITTED TO THE OPEN?

We want to know! Show your commitment by signing up “unofficially”…until the official sign ups go live!