WOD & Blog

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!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
5 x Push-ups
5 x Deadlift
5 x Power Clean
III. Mobility

Impact/Focus: Bar Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Bar Muscle-ups 4-4-4-4-4
II. Jumping Muscle-ups 2-2-2-2-2
III. Chest-2-Bar Pull-ups 6-6-6-6-6
IV. Pull-ups 6-6-6-6-6

Post training to comments.

“Jetplane”
Five rounds for time of
10 x Power Clean (135/95lbs)
10 x Bar Facing Burpees

Notes: Scale loads accordingly in order to accomodate sets of 3-5 reps per round consistently.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Dynamic Drills & Yoga Series
III. Mobility (Bands/Rig/Wall)
IV. 2 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats
(Wall+Bench Therapy)

Impact/Focus: Power Snatch 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 minutes for 10 Rounds
complete the following

3 x Power Snatch (same weight across sets)

Notes:
– Reference Training from 2.04.2019 linked HERE.
– Execute these working sets/reps unbroken, utilizing the same weight across all sets.
– Workload emphasis in training as GPP encourages more critical discretion in ensuring weights are not selected too heavy for appropriate training effect.
– Get some, freaks.

Post loads to comments.

“CF Open WOD 15.5”
27-21-15-9 kcal/reps of
Row
Thruster (95/65lbs)

Post scores to comments.

”The world has no room for cowards.
We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.”
–Robert Louis Stevenson courtesy of Pistol Pete

Warm-up Drills
I. Row 35kcal
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squat (wall/bench drill)
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Back Squat Drop Sets
Warm up as needed before completing the following workload for Back Squat every :75 for 9 rounds.

Back Squat 5-3-1-5-3-1-5-3-1 (same weight across sets)

Notes: Select from the following options for loads to use across all sets and reps. Whichever weight is within a 50-60% rep range of a 1rm would be ideal if the data exists for the athlete’s reference (noted as male/female weight options).

L4(Rx+): 185-225/135-155 lbs
L3(Rx): 155/105 lbs
L2: 135/95 lbs
L1: 95/65 lbs

Post scores to comments.

“Vacua”
10:00 AMRAP
6 x Handstand Push-ups
9 x Box Jumps (24/20”)
12 x Power Cleans (115/75lbs)

Notes: Scaling options are below with repetition conversions for today at 1:1

L3(Rx): HSPU (abmat and 25lb plates) or floor, Box Jumps are 24/20”, Power Clean weight assignments are 115/75lbs.

L2: Modified ROM for HSPU’s, 20/16” for height of Box Jumps, Power Clean weight 95/65lbs.

L1: DB Press, 16”/12” for height of Box Jumps (bumpers), Power Clean weight 75/55lbs.
**additional scaling may be necessary and applied.

Post scores to comments.

Warm-up Drills
I. Row 500m
OR… Spikeball!!
II. Dynamic Drills & Yoga Series
III. Mobility

“Pokey Bruiser”
2 x Rope Climbs
100ft x “Low” Bear Crawl
20 x Knees-2-Elbows
20 x Squat Jumps (from med.ball to triple ext)
20 x V-ups
20 x Burpees
20 x Ring Row
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Medicine Ball Cleans

Notes: Scaling overview on movements below.
L2: Rx (rope climbs begin supine on the deck)
L1: Substitute 4 x Knotted Rope Climbs or 6 x Pulls to standing when scaling Rope Climbs. Knee Raises or Supine Leg Raises scaled for Knees-2-Elbows are 1:1 for repetition assignments.
GHD Sit-up scaling is 1:1 to Modified ROM GHD Sit-ups or Abmat Sit-ups.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before selecting a light to moderate weight kettlebell (ie. 24/16kg) and completing the following gauntlet of max repetition intervals. Alternate sides per repetition during each work period.

1:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
3:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
1:00 x TGU Max Rep

Post total repetitions completed to comments.