Squats and Top Shelf

Monday, January 25, 2021

Pictured above: Throwback Battle of the Sexes…before social distancing. Sign up by Wednesday at the Box to be sure to get a shirt!

WORKOUT OF THE DAY

1. STAMINA SQUATS 
OTM X 12 (6 Rounds)
Minute 1: 3 Front squats
Minute 2: 6 Back squats
66-68% 1RM Front squat

2. TOP SHELF 
AMRAP 15:
21 WB 20/14
12 Power snatch 95/65
15 T2B
12 OHS 95/65

THIS WEEK-AT-A-GLANCE

TUESDAY

1. EVA
5 Rounds for Time:
800m
30 KBS 70/55
30 Pull ups

Cap: 55 minutes

*If planning to RX this workout, you MUST be ready for 3-2-1 GO at H:05. All other athletes will start at H:15 with 45 minute cap.

WEDNESDAY

1. CHO TO-GO 
AMRAP 5:
40/30 cal row or 30/21 bike or 600m run
20 Box jump overs 24/20
AMRAP “Macho Man” 135/95

Rest 5:00

AMRAP 5:
30/24  cal row or 24/16 bike or 400m run
15 Box jump overs 24/20
AMRAP “Macho Man” 155/105

Rest 5:00

AMRAP 5:
20/15 cal row or 15/10 bike or 200m run
10 Box jump overs 24/20
AMRAP “Macho Man” 185/135

1 Round “Macho Man”:
3 Power cleans
3 Front squats
3 Push jerks

2. TIME PERMITTING OPTIONAL CASHOUT

Not For Time:
3 Rounds
12 T2B
12 Weighted sit ups

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…

1. HIGH HANG SQUAT SNATCH 

1 High hang squat snatch

Set 1: 62% 1RM Snatch
Set 2: 67%
Set 3: 72%
Set 4: 75%
Set 5: 78%
Set 6: 81%
Sets 7-10: 84%
Goal is ~ 1 per minute

2. OPTIONAL ACTIVE RECOVERY:
1000m Row
100m Single OH carry (R)
1000m Row
100m Farmer carry
1000m Row
100m Single OH carry (L)
1000m Row
100m Farmer carry

Time cap: 35

FRIDAY

1. OPEN 16.4 

AMRAP 13:
55 Deadlifts 225/155
55 WB 20/14
55 Cal row or 40 cal bike or 600m run
55 HSPU

2. FINISH OPEN 16.4 FOR VOLUME, NOT TIME.

3. OPTIONAL CASH OUT:
(Time permitting)
3 Giant Sets:
10 Strict pull ups
10 Strict dips
:30 L Sit

CROSSFIT KIDS IS IN SESSION 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

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD. #SAVETHE10’S

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.