WOD & Blog

Tuesday 03.19.2024

By Samy Daghir / March 18, 2024 / 0 Comments
Tim & Reese hammering out some Thrusters during Friday Night Lights “24.3” YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & 24.3 Recovery/Mobility
II. Set-up, Training Flow & Movement Review

Impact/Focus: E3MOTM Triplet
Warm-up & set-up for the following movement assignments and complete on a 3 minute clock for 5 Rounds of quality execution.

Every 3:00 x 5 Rounds Total
I. Strict Ring Dips x 3,6 or 9 reps
II. Box Step-ups (unweighted) x 6 reps per leg
III. 7 x 45/35lb Sumo Deadlift High-Pull
(*Deliberate end ROM emphasis)

Notes: Athlete’s may feel free to include Dumbbells to load the Box Step-ups if “24.3” left anyone without that tender DOMs in those gams. Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“A Gauntlet”
For time vs. a 14:00 soft time cap
50 x Slamball (30/20lbs)
(or 80 x Hammer Strikes to Tire)
Then…
5 Rounds of
10 x Sumo Deadlift High-Pull
12 x Push-ups
Then, Finish with;
50 x GHD/Abmat Sit-ups

Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Monday 03.18.2024

By Samy Daghir / March 18, 2024 / 0 Comments


CrossFit Open Workout 24.2 Video Resource Links

CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →


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Friday Night Lights! 03.15.2024

By Samy Daghir / March 15, 2024 / 0 Comments


CrossFit Open Workout 24.2 Video Resource Links

CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →


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Thursday 03.14.2024

By Samy Daghir / March 14, 2024 / 0 Comments
T.M. Mike is back in a action with the 8am Crew, YESSSSSSSS!!!!!

Warm-up Drills
I. Coach’s Choice
II. Mobility Focus Points: Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch Doubles & Singles
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Warm-up section above flows directly into this warm-up clock.

8 Rounds, on the :90
Power Snatch 2-2-2-2-1-1-1-1

Notes: Climb weight across sets as able; moderate 75% glass ceiling for sustained sets working on refreshing technique and priming movement patterns for this Olympic Lift. Dump and reset as needed after going tap and go sets for as long as able.

Post scores to comments.

“Sixty Degrees of Bacon”
Complete as many Rounds/Reps as possible in 16:00 of

Run 200m or 4 x Shuttle Runs (16 x 25ft)
10 x Sumo Deadlift High Pull (75/55lbs)
10 x Wallball (20/14lbs)

Notes: Each athlete completes a round before tagging their partner in. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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Wednesday 03.13.2024

By Samy Daghir / March 13, 2024 / 0 Comments
Stu & Brandon practicing that Gansta Lean during 24.2, Dino picks a thing right up in the background while Kerri & Paul stand watch as faithful CF Open Arbiters… Yesss!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & Mobility/Recovery emphasis.
III. Set-up, Training Flow & Movement Review

Impact/Focus: Compound Round, Stamina Conditioning
Warm-up as needed before working through the following movements/tasks
VS. a 14:00 Time Cap

5 Rounds of
10-8-6-4-2 reps x Bench Press
*Climb weight as able, emphasis on tempo and quality.

6,9 or 12 reps/round x Close Grip Push-ups
*Sustain rep goal across rounds. Hands at a close grip width or Diamond Style on Sandball.

III. 100ft Sandball Carry
*Bear Hug Carry, 100/60/40lbs.

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Glitter Bomb”
Complete for time vs. an 8:00 time cap
25-20-15-10-5 reps of
Box Jump Overs (24/20″)
GHD/Abmat Sit-ups

Rest 1:30,
Then…

Complete for time vs. an 8:00 time cap
12-10-8-6-4-2 x Sandball Clean-to-Over-Shoulder (100/60/40lbs)
12-12-12-12-12-12 x Sandball Anchored Abmat Sit-ups

Notes: GHD Sit-ups/Butterfly Abmat Sit-ups for the first Met.Con. will feed to everyone hitting Abmat Sit-ups with feet anchored via Sandball/Dumbbells for the second Met.Con. piece. The Sandball Clean-to-Over-Shoulder is a Medicine Ball Clean movement that passes through the Full Squat position before moving the Sandball up and over the shoulder to finish the rep. Hands touch the deck in front of where the feet are anchored or the back of the Sandball for end ROM per each rep. Athletes may opt to use the Wall Target method (set-up with the feet anchored via Sandball in front of a wall; touch both hands to the wall at the top of the rep, reaching over the Sandball to finish the Range of Motion requisite.

Post scores to comments.


Learning Resources & Video Links

The Bench Press

Box Jump-Overs
Box Step-Overs
The GHD Sit-Up

The Medicine-Ball Clean
The AbMat Sit-Up


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Tuesday 03.12.2024

By Samy Daghir / March 12, 2024 / 0 Comments
“WEEEEEEEEEEEEEEEEEEE!!!!!!!”

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 10 x Hollow Rocks + 10 x Alternating Plank Knee to Elnow/Armpit 15 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Gymnastic Strength & Conditioning
Warm-up & set-up for the following movement assignments. Select one of the rep scheme options for Handstand Push-up & Pull-up strict training as follows;

Every 2:00 x 7 Rounds Total
I. Strict Handstand Push-ups x 3,6 or 9 reps
(Strict HSPU’s, Scaled ROM HSPU’s, Stinkbugs, Push-ups)
II. Strict Pull-ups x 3,6 or 9 reps

Notes:

  • Establish a challenging movement set-up and work through a rep assignment, sustaining quality execution across the 2:00 intervals.
  • Each 2:00 is for both Handstand Push-up & Pull-up sets to be completed.
  • While unbroken sets are preferred, athletes may break up their reps as needed as long as work is completed within the 2:00 time.
  • Today’s priority is establishing a strict Gymnastic Press & Pull Strength baseline (from which athletes will Phoenix themselves with gains).
  • Additional Challenge for athletes capable of 10+ reps of either movement: Opt into a test during round one with a single max rep set for both movements; each of the following six rounds would then be assigned as 40% of the max rep sets (ie. 20 x Handstand Push-ups and 20 x Pull-ups = 8 reps + 8 reps for each of the subsequent rounds.

Post scores to comments.

“Hamburg”
4 Rounds for time of
7 x Front Squat (95/65lbs)
15 x Toes-to-Bar
30ft x Handstand Walk
or 30 x Alternating Shoulder Taps

Notes:

  • 15:00 Soft Time cap on today’s training.
  • Front Squat weight should be heavy enough to challenge completing all rounds unbroken, however, Front Squat quality and the benefit this complementary movement set will pay towards the lingering imprint 24.2 has left on athletes may not be understated…
  • Hmm, fine, Rx+ could toe the line today at 135/95lbs + attempt to complete 6 RFT (Rounds for time) vs. the time cap.
  • Toes-to-Bar scales to 1:1 for hanging movement substitutions (Knees-to-Elbows, Hanging Knee Raises) and supine movement substitutions (leg raises and v-ups).
  • The volume of Handstand Walking or Shoulder Taps may be scaled as needed based on the individual skill capacity for the inversion work. Bear Crawl x 60ft is also a wonderfully horrid scaling option for today’s excitement. Bring the lumber, Ninjas.
  • Because Hamburg is the meat and potatoes of Pizza (Yessssss, Paisano’s).

Post scores to comments.


ADDITIONAL LEARNING RESOURCES

The Handstand Push-Up
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up

The Pull-Up
The Chest-to-Bar Pull-up

The Front Squat
The Toes-to-Bar
The Handstand Walk


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Monday 03.11.2024

By Samy Daghir / March 11, 2024 / 0 Comments

CrossFit Open Workout 24.2 Video Resource Links

Rowing Technique Tips →

The Deadlift →

The Double-Under →

From Single-Unders to Double-Unders →

See Open Workout 24.2 →

Open Workout 24.2 Tips →

Submit Your Score →





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Friday Night Lights! 03.08.2024

By Samy Daghir / March 8, 2024 / 0 Comments

 

CrossFit Open Workout 24.2 Video Resource Links

Rowing Technique Tips →

The Deadlift →

The Double-Under →

From Single-Unders to Double-Unders →

See Open Workout 24.2 →

Open Workout 24.2 Tips →

Submit Your Score →

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Thursday 03.07.2024

By Samy Daghir / March 7, 2024 / 0 Comments
Kate & Ryan get after 24.1 while the sunrise struggles to catch up to them… YESSS! (Abe stands watch as arbiter)

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Technique & Skill FUN-RAP
Warm-up and review movement points of performance for the Barbell Full or Power Snatch, Inverted Burpees & Strict Toes-to-Bar, Knees-to-Elbows, or Hanging Knee Raises.

12:00 AMRAP of
Round one is 1 rep of each movement, Round two is 2 reps of each movement, Round three is 3 reps of each movement, Round four begins again at 1 rep of each movement… continue completing rounds and reps in this manner until the 12:00 Mark.

1,2,3,1,2,3,1… x Full or Power Snatch
1,2,3,1,2,3,1… x Inverted Burpees
1,2,3,1,2,3,1… x Strict TTB,K2E or Hanging Knee Raises

Notes: Emphasis is on quality movement execution and development rather than an overall volume achievement. Weights for the barbell movement may be light for technique work or work as challenging/heavy as athletes wish; keeping in mind the pending challenges that may be ahead for Week 2 of the CrossFit Open 2024 which drops today at 3pm. Strict core work will attempt to apply a controlled 2 second leg raise, 1 second hold at the top, 2-3 second negative (One starting point for developing this ability begins with attempting to apply control on either side of the rep to stabilize the ‘swing’). Inverted Burpees may scale to either Reverse Burpees, Wall Walks, or Inchworms (push-up optional for today).

Post scores to comments.

“Brick”
In teams of two athletes complete the following for total points (reps).
2 Rounds of
2:00 x Full or Power Snatch (95/65lbs)**
:15 x Rest/Transition
2:00 x Max Reps Partner Slamball (Catch on the Bounce)
:15 x Rest/Transition
2:00 x Max Reps Partner Wallball (Over Rig)
:15 x Rest/Transition
2:00 x Toes-to-Bar/Knees-to-Elbows**
:15 x Rest/Transition

**During these 2:00 intervals the teammates switch working/resting every :30 seconds.

Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief. Let’s get some of that unit cohesion going with this gem of a little partner WOD… before we are all no repping each other mercilessly (fairly) during FNL. PS, a Partner Wallball that the Rig rejects = Brick = No Rep.

Post scores to comments.

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Wednesday 03.06.2024

By Samy Daghir / March 6, 2024 / 0 Comments
Robb floats too!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review

Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…

‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12-15 Rounds (minutes) total work through the following

1:00 x Bench Press x 7 reps (Climb weight as able)
1:00 x Dumbbell Row x 14 reps (7L+7R)
1:00 x Box Step-ups (Unweighted or with Dumbbells) x 10 reps

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Hoofin”
Complete for time vs an 18:00 Time Cap

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
ONE Round of
24 x Medicine Ball Cleans (20/14lbs)
24 x Push-ups

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
TWO Rounds of
12 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
THREE Rounds of
9 x Medicine Ball Cleans (20/14lbs)
9 x Push-ups

Finish with…
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

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