WOD & Blog
Warm-up Drills
I. 2 Rounds of
Row 200m
10 x KB Goblet Squats (24/26kg)
10 x Hindu Push-ups
10 x Abmat Sit ups
II. Mobility
Impact/Focus: Pause Front Squats
Warm up as needed 3 sets x 3-5 reps before completing the workload below.
Front Squat 2-2-2-2-2 (23×2 Tempo)
Notes: Tempo Explanation HERE
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“Nastics”
4 Rounds for time of
9 x Pull-ups
12 x Burpees
15 x GHD Sit-ups
Post scores to comments.
Skill Development
*Slay goats & Mobilize
Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload of Power Cleans.
Power Clean 3-3-3-3-3
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Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload of Push/Split Jerks.
Push/Split Jerk 2-2-2-2-2
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WOD
5-10:00 Metabolic Conditioning
”Hard, intense work of the body [or mind]… is the most conclusive evidence of our own being that we could possibly have.”
–James Dickey
Warm-up Drills
I. 3 rounds at a moderate pace
Jump Rope x 1:00
:15 x Handstand Hold/Shoulder Taps
10 x Hollow Rocks
7 x Thrusters (barbell)
II. Mobility
“Hippodrome”
3 Roudnds for time of
25ft x Handstand Walk
15 x Thrusters (95/65lbs)
50 x Double-unders
Notes: Handstand Walk x 25ft is scalable to Bearcrawling x 50ft. Get some, freaks!
Post scores to comments.
Skill Development
ROMWOD: “Well Prepared”
ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/6) so that we can ensure SCORES ARE VALIDATED before the submission time cap.
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility
“Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. x Weighted Walking Lunge
16 x Toes-to-bars
8 x Power Cleans
Then, 2 rounds of:
50-ft. x Weighted Walking Lunge
16 x Bar Muscle-ups
8 x Power Cleans
Etc., alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells, Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups, Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
NOTES
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.
The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
*A printable PDF of the 17.2 Workout and Scorecard may be found at the games.crossfit.com link HERE.
**Full movement standards may be found HERE.
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Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Pull-ups
7 x SDLHP (24/16)
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk8 Deload)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (30-40 lbs less than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
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“Zepher”
Complete 3 rounds for time of
Row 500m
15 x Burpees
15 x Slamball (40/20)
Post times to comments.
Skill Development
Refine kipping technique in preparation of 17.2.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.
I. Deficit HSPU’s x 5-5-3-3-3+
II. HSPU’s (CFGS) x 10-8-5-5-5+
III. Scaled HSPU’s x 8-8-5-5-5+
Notes: Emphasis will be to working HSPU kipping skills in preparation for CF Open ROM standards. Time permitting execute 2 sets of max reps HSPU resting as long as necessary for a concerted second effort.
Post results comments.
“Selection by Consequence”
60 x GHD Sit-ups
50 x Ring Push-ups
40 x Hang Clean (115/85lbs)
30 x Shoulder-2-Overhead (115/85lbs)
20 x Toes-2-Bar
Notes: CrossFit.com exercise and movement instruction videos linked HERE; copy and paste any unfamiliar movements into the search field on the movement archive landing page and prime yourselves well. Time commitment is generally :30-1:30 for video length. Get some (knowledge), freaks.
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Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 3-3-3-3-3
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Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 5-5-5-5
Notes: This is a prep week for an upcoming Front Squat strength cycle. Use this time to focus on technique while climbing in weight as necessary.
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WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Posterior DOMS”
Complete 4 rounds of the following movements. Each station will involve :45 work/:15 rest on the minute.
:45 x Pull-ups
Rest :15
:45 x Abmat Sit-ups
Rest :15
:45 x Row (Meters)
Rest :15
Notes: If you are feeling the effects of 17.1 focus on quality over quantity with today’s movements.
Post reps per movement to comments.
Skill Development
ROMWOD “Spot On”
CF Games Open:
– REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
– Those who registered please make sure to SUBMITE YOUR SCORES by 8pm on Monday (2/26) so that we can ensure SCORES ARE VALIDATED before the submission time cap.
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility
“Workout 17.1”
For time:
10 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
20 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
30 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
40 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
50 x Dumbell Snatch (50/35lbs)
15 x Burpee Box Jump-overs
M: 50lb dumbbell and 24” Box
F: 35lb dumbbell and 20” Box
Time cap: 20 minutes
Post reps completed or time completed to comments.
Post scores to games.crossfit.com for validation if applicable.
VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK
NOTES:Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
TIEBREAK
If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
*A printable PDF of the 17.1 Workout and Scorecard may be found at the games.crossfit.com link HERE.
**Full movement standards may be found HERE.
Read More
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges
Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)
Post rounds/reps completed to comments.
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