02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides

02.21.2023

 
WOD
"Row Ladder"
from minutes 0:00-4:00
2 rounds of
6 power cleans 135/95  115/75   95/65
10/9 cals row

from minutes 4:00-8:00
2 rounds of
6 power cleans
15/12 cals row

from minutes 8:00-12:00
2 rounds of
6 power cleans
20/15 cals row

from minutes 12:00-16:00
2 rounds of
6 power cleans 
25/18 cals row

from minutes 16:00-20:00
2 rounds of
6 power cleans
30/21 cals row

*if you finish before the 4 minute interval is up you may move on to the next segment

Your workout ends if you do not complete the required reps by it's specified time domain.  If you make the final round, then your score is the time you finish.

02.20.2023 Member of the Month

Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A.  Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top
 
 
 
Strength
work up to a heavy single rep clean
set 1 @75-78%
set 2 @ 80-83%
set 3 @ 85-88%
set 4 @ 90-93%
set 5 @ 95-98%
set 6 @ 100%
 
WOD
Member of the Month Christian Mynderse

Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
 build load

02.18.2023 CrossFit Open 23.1

TEST VARIATIONS
Tiebreak Time
Tiebreak Time
23.1: (14.4 REPEAT)
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀14-lb ball to 9-ft target, 95-lb cleans
♂20-lb ball to 10-ft target, 135-lb cleans

Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar
pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

02.17.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans



Mobility
A.  banded front rack stretch x 30 seconds each side
B. slow air squats on the slant board x 10 reps
C. reach, roll, lift x 5 each side
D. thoracic rotations x 5 each side


WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps  30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans  135/95  115/75  95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest

02.16.2023

Technique Time
Speed Steps
https://youtu.be/54tq-D0lCFw 
practice a few set of this and then do a 1:00 speed step test. 
Counting right foot only!
Average: 50-70
Above average: 70-80
Athletic:  80-100
Competitive:  100+

Speed is a movement!  This is an ideal modification for double unders and will increase endurance.

 
WOD
"Something New"
8 round for time
1:00 AMRAP  1:00 Rest
150' shuttle run
8 DB alternating snatches  50/35  35/20
max reps speed steps- count only the right foot and record each round
 
Core finisher
2-3 sets
KB lift overs x 10 each side
tall plank KB pull through x 10 each side
KB hollow hold x 20 seconds

02.15.2023

 
Strength
back squats
4 sets of 2 reps @ 85%
then
2 sets of 6 reps @75%



WOD
"A Chance"
4 rounds for time
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters  95/65  75/55  45/35