WOD & Blog

ANNOUNCEMENTS— Our Next On-Ramp class begins TONIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

**Move and Smooth Hotspots… hotspots and knots, those familiar fascial and muscular nemesis’ we know all too well are developed through aberrant habits in movement patterns. When we find these during foam rolling as trigger points or ‘hotspots’ creating a time interval to help discipline the effort we put into working them out can help overall fitness progress immensely. How to work these points through mimicking patterns of movement inherent in training is the functional lesson available to learn here. 

“Stinger”
12:00 AMRAP of
8 x Handstand Push-ups
50ft x 1-arm Overhead Walking Lunges (50/35lbs)
(25ft Right Arm + 25ft Left Arm)
8 x Burpees

Notes: Scaling options are below with repetition conversions for today at 1:1
– L3 (Rx+): HSPU (abmat and 45lb plates) or floor, DB weight is 75/50lbs or 50/35lbs x 2 Dumbbells.
– L2 (Rx): HSPU (abmat and 25lb plates) or floor, DB weight is 50/35lbs.
– L1 (Scaled A): Modified ROM for HSPU’s, DB weight is 35/25lbs.
– L1 (Scaled B): DB Press, Goblet DB Walking Lunges x 50ft.

Post scores to comments.

Conditioning: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Post total time to comments.

CROSSFIT NEW HAMPSHIRE WILL BE OPEN NORMAL HOURS TODAY
WE ASK OUR ATHLETES TO PLEASE USE CARE, DISCRETION AND APPLIED CAUTION AS NECESSARY IN MAKING AND EXECUTING ANY DECISIONS TO BRAVE TODAY’S STORM CONDITIONS IN ORDER TO ATTEND TRAINING TIMES.

ANNOUNCEMENTS
— Our Next On-Ramp class begins TOMORROW NIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. Dynamic Drills, Foam Rolling & Yoga Series
III. 2 Rounds of Barbell Complex:
5 x Power Cleans
5 x Front Squat
5 x Squat Cleans
5 x Barbell Row
10 x V-ups/Hollow Rocks
III. Mobility (Rig, Band, Wall Drills)

“Open Workout 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 x Toes-to-Bar
50 x Double-unders
15 x Squat Cleans (135/85lbs)
25 x Toes-to-Bar
50 x Double-unders
13 x Squat Cleans (185/115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
11 x Squat Cleans (225/145lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
9 x Squat Cleans (275/175lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
7 x Squat Cleans (315/205lbs)

Time completes at 20 minutes.

**COMPTRAIN.COM RESOURCE VIDEO LINK FOR STRATEGY AND APPROACH TO 19.2 FOUND HERE.

NOTES: This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

If all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5 x 3
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3

Notes: Climb in weight each set as able. Those referencing percentages for guidance should be final set within range of 75-80% of a previous 1RM.

Post loads to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. Dynamic Mobility Drills
**Run Series, Leg Swings, etc.
III. Mobility

Impact/Focus: Paced Indoor Run Intervals EMOTM
Every minute on the minute for 8 minutes complete the distance assigned for each effort.
Minute one is 1 x 50 foot run.
Minute two is 2 x 50 foot runs, etc.

Notes: Consider each run to be a build to 80-85% of possible pace.

Post rounds completed to comments.

“Knotical Stile”
Complete for time (15:00 time cap)
Row 1000m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Dumbbell Devil’s Press (50/35lbs)
15 x Box Jumps (24/20”)

Notes: The Devil’s Press is performed with two Dumbbells; execute a burpee on the dumbbells, upon standing utilize a counter swing similar to that of the KB back swing technique and then move the Dumbbells simultaneously overhead. Arms bent or straight during elevation movement are both permitted styles, however the end range of motion requires a stable, locked out overhead position for completion standards.

SCALING VARIATIONS
– L3(Rx+): Sets/reps performed unbroken/continuous. 30lb weight vest would be an advisable addition for those willing and able. DB Devil’s Press could be scaled up to 75/50lbs and Box Jump height increased to 30/24”.
– L2(Rx): As written with two 50/35lb Dumbbells and 24/20” Box Jumps.
– L1(Scaled): Bar Muscle-ups scales to C2B Pull-ups, Chin-over Bar, and Banded or Ring Row substitutions are all at 2:1 rep load adjustments today. There is no intended dip component for the Bar Muscle-up movement (Standby Rings Muscle-up Fans…).

Post scores to comments as time for the 1k Row and total time to complete.

Skill Development
I. 20-40 x Pistols, alternating legs.
II. 3 x 10 reps of Hip & Back Extensions

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

“10000lbs”
The goal is to lift 10,000/7500 lbs as fast as possible, but only using one rep at a time, of the following lifts. There is an 15:00 time cap for today’s training.

1 x Back Squat
1 x Bench Press
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7500 lbs (male/female athletes). Only one rep may be performed per movement at a time and in the order shown above. Example of 115lb Back Squat + 75lb Bench Press + 95lb Power Clean sums to each round at 285lbs. With these weight selections an athlete faces 35 rounds for time of 1 rep per movement.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for 8 total rounds, climbing in weight as able.

8 Rounds of (:45 L + :45 R)

1 Round =
:45 x 1 Turkish Get-up (Left Arm)
+
:45 x 1 Turkish Get-up (Right Arm)

Notes: Kettlebells and Dumbbells are both game. Athletes should plan to increase weight as able across sets, however maintaining the same load across at given points or for entirety of the training are both valid approaches today. Athlete should be keeping in mind that today’s training follows a taxing 19.1 WOD, and mobility and comprehensive musculature functional movement should be a priority in place during warmup and regarding weight selection before engaging in efforts towards 1rm land. Challenge yourselves accordingly, but take care as there are four more weeks of exciting unknowns ahead and the programming is capable of being tailored to both recovery, training continuity and athletic development accordingly. Get some freaks.

“Rattler”
For time against a 10:00 incentive time cap

50 x Double-unders
3 x Toes-2-Bar
3 x Left Arm DB Hang Clean & Jerk
3 x Right Arm DB Hang Clean & Jerk
–
40 x Double-unders
6 x Toes-2-Bar
6 x Left Arm DB Hang Clean & Jerk
6 x Right Arm DB Hang Clean & Jerk

–
30 x Double-unders
9 x Toes-2-Bar
9 x Left Arm DB Hang Clean & Jerk
9 x Right Arm DB Hang Clean & Jerk
–
20 x Double-unders
12 x Toes-2-Bar
12 x Left Arm DB Hang Clean & Jerk
12 x Right Arm DB Hang Clean & Jerk
–
10 x Double-unders
15 x Toes-2-Bar
15 x Left Arm DB Hang Clean & Jerk
15 x Right Arm DB Hang Clean & Jerk

Notes:
Scaling breakdown is as follows, all rep adjustments for today are 1:1.
– L3 (Rx+): Unbroken Double-unders and Toes-2-Bar in order to proceed through WOD. DB Weight guidance @ 50/35lbs
– L2 (Rx): Double-unders, Toes-2-Bar. 50/35 lbs for the DB weight.
– L1 (Scaled): Scaled Hanging Knee Raises or Anchored Abmat Sit-ups as the images below both show and describe. Dumbbell weight assignments would be 20-35/15-30lbs respectively.
Please note the inclusive form available for use in both the hang clean movement as well as the jerk, which is interpreted as in the images shown as an ‘any way’ shoulder to overhead.

Post score to comments as times to complete or time cap with rounds and reps completed.

Warm-up Drills
I. Row 35kcal
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility

“Open Workout 19.1”
Complete as many rounds as possible in 15 minutes of
19 x Wallball (20/14lbs)
19kcal x Row

NOTES:
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up the ball and perform the wall-ball shots.
After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap.
Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.

SCALING VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift (45/35lbs)
5 x Clean (full;45/35lbs)
5 x Front Squat (45/35lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean Conditioning
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :75 seconds for 10 Rounds
complete the following

3 x Power Clean

(same weight across sets, north of 60%1RM)

Notes: Athlete’s should select a repeatable, challenging load that is above a 60% 1RM range. Adjust the weight as necessary in order to ensure touch and go, unbroken sets of three reps are achievable per work interval.

Post scores to comments.

“Radar Blip”
6:00 AMRAP of
12 x Slamball (30,40/12,20lbs)
10 x Box Jumps (24/20”)

Rest 3:00

6:00 Amrap
12 x 1-Arm DB Snatch (50/35lbs)
12 x Russian twists (50/35lbs)

Notes: Alternate arms at six repetitions per side for the Dumbbell Snatch. Scaling breakdown is as follows, all rep adjustments for today are 1:1.

– L3 (Rx+): Jumping Slamball (40/30lbs), Box Jumps (30/24”), DB Snatch load increase only if able to be executed unbroken @ 75/50lbs.
– L2 (Rx): Slamball (30,40/12,20lbs), Box Jumps (24/20”), DB Snatch & Russian Twists (50/35lbs).
– L3 (Scaled): Slamball (20/12lbs), Box Jumps (18,20/12,18”), DB Snatch & Russian Twists (35/20lbs).

Post scores as rounds/reps per amrap to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Athletes will work against 8 rounds of :30 work/:30 rest to complete the following.

I. 30 x Deficit Handstand Push-ups
II. 30 x Strict Handstand Push-ups
III. 30 x Kipping Handstand Push-ups
IV. 40 x Stink Bugs
V. 40 x Seated DB Press

Notes: Compare to scores from 12.28.2018 linked HERE.

Post method and reps completed to comments.

“Serial Sevens”
Ten rounds for time of
7 x Wallball (20/14lbs)
7 x Pull-ups
7 x Push-ups

Notes:

– L3 (Rx+): Wallball, Pull-ups, and Push-ups must all be achieved unbroken. Pull-ups are chest-to-bar range of motion. Push-ups are performed with Rings, range of motion at the bottom of the repetition is biceps to rings and extension is with elbows fully locked out.

– L2 (Rx): Wallball weight 20/14lbs. Pull-ups are ‘chin over the bar’ style. Push-ups are standard chest to deck and full extension of elbows at end ROM.

– L1 (Scaled): Wallball weight scaled as needed, Pull-ups scaled to banded methods or Ring Row. Push-ups have two progressions available via snaking Push-ups with a negative each reception or incline Push-ups (Box or bench for support).

Post scores to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x Barbell Row
7 x Front Squats (Bench Therapy)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Pause Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squats every :90. Climb in weight as able. Please ensure the tempo and hold capacity does not diminish across efforts and remains paramount before weight milestones.

Front Squat 3-3-3-3-3 (21X1 Tempo)

Post loads per set to comments.

MetCon: “No Ceiling”
Complete For time
(vs 12:00 ‘Incentive Time Cap’)

21 x Double-unders
3 x AKB Swings (24/16kg)
3 x GHD Sit-ups

21 x Double-unders
6 x AKB Swings (24/16kg)
6 x GHD Sit-ups

21 x Double-unders
9 x AKB Swings (24/16kg)
9 x GHD Sit-ups

21 x Double-unders
12 x AKB Swings (24/16kg)
12 x GHD Sit-ups

21 x Double-unders
15 x AKB Swings (24/16kg)
15 x GHD Sit-ups

21 x Double-unders
18 x AKB Swings (24/16kg)
18 x GHD Sit-ups

21 x Double-unders
21 x AKB Swings (24/16kg)
21 x GHD Sit-ups

Post scores to comments.

**NOTES ON TODAY’S TRAINING EMPHASIS

I. Regarding the Impact/Focus Pause Front Squat:

– Description of the tempo for today’s Front Squats can be explained further HERE.

– Athletes should challenge themselves at each weight increase across sets, however keep in mind that this is training intended as positional development and preparation at durability under load before new max efforts and personal record opportunities present themselves within upcoming programming.

– Today is about feeling strong under the bar at challenging sets/reps; within all positions included within the Front Squat Range of Motion.

– Training emphasis is additionally relative to the pause, a lonely single little second, yet this aspect of training will tax the athlete to requires the control movement, retain stopping ability, and initiate the drive with explosive power out of the hole; the hold will assist in the ability to find ideal positioning in the bottom of the squat.

– The magic is in the movement, not the weight metric number attached.

II. Regarding the MetCon “No Ceiling”:
Scaling guidance for today is as follows.

– L3 (Rx+): Double-under sets must be completed unbroken to proceed in WOD. American KB Swings would be at 32/24kg respectively for male and female athletes. Whereas Double-unders utilize a mandatory goal of unbroken, today’s AKB Swings should be a weight selection emphasis as that which an athlete could potentially achieve each rounds workload either unbroken or with two sets of effort. GHD Sit-ups require touching both hands to the floor overhead at the ROM’s full extension.

– L2 (Rx): Standards for GHD Range of motion requires one hand to touch the deck at the ROM’s full extension position.

– L1 (Scaled): Single-unders at 1:1 repetition conversion to keep this training’s intended intensity value. GHD Sit-ups may be scaled to a no-touch, half range of motion, or ABMAT Sit-ups at 1:1 repetition conversion.

… Get some, freaks.

Coach Chase, we will miss you more than you or we could even know at this point. 

Your commitment, heart, sweat, tears, and effort throughout both business and friendship together has forged something I feel is a bond close as family. Being able to know you has afforded me the humble opportunity to have observed the sum of all that character above. Fair winds and following seas, brother, we can not wait to hear of your adventures and exploits ahead on your new career path. Get some!