Friday, 2 March
Today we will do the CrossFit Games WOD 12.2. For those of you competing, please watch the video, read the movement standards, and get ready to get after it at 0530. Here is the link: http://games.crossfit.com/workouts/the-open?#tabs-2
Key points -
Bar starts from the ground, must get fully overhead using a snatch (power, muscle, split or squat snatches are all legit, doing a clean and jerk is NOT legit).
Bar overhead with arms, hips, and knees all fully extended - bar overhead at midline of foot - meaning the weight isn't out of front of your head, but directly OVERhead and inline with your midline.
Bar returns to the floor, touch and go is fine, but bouncing is not
**Please remember that Arvin prohibits dropping weights, so please demonstrate as much control as possible and don't drop the weight unless you have to**
Must use a single barbell and change your own weights without assistance. Spring clips required.
Scaling is a NOGO for Games competitors, but HIGHLY encouraged for those who are not competing in the Games.
If you physically cannot complete all 30 reps at the rx'd weight, then your performance is terminated and your score is recorded with the last successful rep. If after that point you want to scale so you can finish the 10 minutes, then by all means go for it.
Key points -
Bar starts from the ground, must get fully overhead using a snatch (power, muscle, split or squat snatches are all legit, doing a clean and jerk is NOT legit).
Bar overhead with arms, hips, and knees all fully extended - bar overhead at midline of foot - meaning the weight isn't out of front of your head, but directly OVERhead and inline with your midline.
Bar returns to the floor, touch and go is fine, but bouncing is not
**Please remember that Arvin prohibits dropping weights, so please demonstrate as much control as possible and don't drop the weight unless you have to**
Must use a single barbell and change your own weights without assistance. Spring clips required.
Scaling is a NOGO for Games competitors, but HIGHLY encouraged for those who are not competing in the Games.
If you physically cannot complete all 30 reps at the rx'd weight, then your performance is terminated and your score is recorded with the last successful rep. If after that point you want to scale so you can finish the 10 minutes, then by all means go for it.
MEN -
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN -
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Post reps complete to comments.
Thursday, 1 March (WOD posted)
Alright, so the cat is out of the bag - the Games WOD for FRIDAY will be lots of snatches starting at 75 lbs. and working up from there. Watch the Games WOD video and standards so you can practice tomorrow during your warm-up.
As a result, the WOD for today will be:
5 rounds for time
8 x hand release push-ups
7 x weighted pull-ups (20/12)
6 x hand release push-ups
5 x explosive jumps (jump off of 2 feet and touch a target approximately 1' beyond your reach with one hand)
Rest 1 minute & repeat
Post time to comments.
As a result, the WOD for today will be:
5 rounds for time
8 x hand release push-ups
7 x weighted pull-ups (20/12)
6 x hand release push-ups
5 x explosive jumps (jump off of 2 feet and touch a target approximately 1' beyond your reach with one hand)
Rest 1 minute & repeat
Post time to comments.
Wednesday, 29 February
HAPPY LEAP DAY - let's use the extra day of the year to fire up that metabolism and increase our work capacity while running.
Today we will meet at Gillis Field House for some running. There are typically only a FEW brave souls who come to Gillis, so consider this a call-out to all those who choose to stay in the rack and skip out on the WOD because Gillis is too far away. Come and join us - your body will appreciate it!
Partner WOD - Max Distance in 22 minutes:
Run 600 meters = 3 laps (partner rests)
Rest (partner runs 600 meters)
Post distance covered and partner's name to comments.
Today we will meet at Gillis Field House for some running. There are typically only a FEW brave souls who come to Gillis, so consider this a call-out to all those who choose to stay in the rack and skip out on the WOD because Gillis is too far away. Come and join us - your body will appreciate it!
Partner WOD - Max Distance in 22 minutes:
Run 600 meters = 3 laps (partner rests)
Rest (partner runs 600 meters)
Post distance covered and partner's name to comments.
Tuesday, 28 February
Today we will link-up in the '62 room and then upstairs to the basketball courts for a fun one.
AMRAP 20
10 x burpees
15 x alternating jumping lunges
20 x double-unders (1:1 tuck jumps or 1:2 single-unders)
25 yard shuttle run (5 yards, 5 times)
Rest 90 seconds
Post number of rounds complete to comments.
AMRAP 20
10 x burpees
15 x alternating jumping lunges
20 x double-unders (1:1 tuck jumps or 1:2 single-unders)
25 yard shuttle run (5 yards, 5 times)
Rest 90 seconds
Post number of rounds complete to comments.
Monday, 27 February
I hope everyone had a nice weekend. Now it's time to get back after it! See you all bright and early in the '62 room for a strength day. There is no time component to this WOD, please focus on proper form and use a spotter. Warm up as needed on each event and then hit the rep scheme as follows:
Bench press - 7-7-7
Shoulder press - 5-5-5
Push press - 3-3-3
Post loads to comments.
Bench press - 7-7-7
Shoulder press - 5-5-5
Push press - 3-3-3
Post loads to comments.
Saturday & Sunday, 25 - 26 February
Rest days. Get ready for another awesome week ahead! Congrats to the Firsties - 100th Night - I still remember mine...got engaged, awesome!
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