Workout of the Day
That AR Sticker Life
PLEASE NOTE: Parking update for Shotwell spaces (click for details). Don’t get a ticket!
Coming soon to a laptop, phone, skateboard, water bottle, or rear windshield near you…
WOD For 03-20-19:
For Time:
100 Double Unders
50 KB Swings @ 53/35 lbs
40 Wall Balls @ 20/14 lbs to 10/9 ft
30 Toes-to-Bar
40 Wall Balls
50 KB Swings
100 Double Unders
-then-
Tabata:
Med Ball Russian Twists
The Alan Parsons Project
Thanks to this picture from the 19.4 weekend I can’t stop thinking of this classic scene…
I feel like Frau Farbissina would be really good at burpees and bar muscle-ups.
WOD For 03-19-19:
With a Partner On a Running Clock…
A) 0:00 - 8:00
Power Clean:
Both partners Establish a Heavy “Touch-and-Go” Triple (AKA Set of 3)
*Use the same barbell and load/unload the weights accordingly between sets
B) 11:00 - 24:00
AMRAP 13 Minutes:
6 Deadlifts @ 135/95
5 Power Cleans
4 Push Jerks
3 Lateral Bar Burpees
*This is “You Go, I Go” format (i.e. complete one full round then switch)
C) 27:00 - 33:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:15 Between Sets)
Open 19.4 Score Submission Due By 5pm Monday
This one was supposed to be “Exaggerated Laughter” but some people look like they were channeling their “Dr. Evil Does CrossFit”
Reminder to SUBMIT YOUR 19.4 score to the CrossFit Games website by the deadline of Monday at 5pm. We cannot submit your score for you so if you're reading this just do it now so you don't forget!
Back Squat 8s return for one more week, and so too does the Open. Do you think Open 19.5 will include thrusters (duh), and if so will they throw in a little twist with DUMBBELL thrusters?!
Hmmm…
WOD For 03-18-19:
Back Squat:
15 Minutes to Build to a Heavy Set of 8, Then…
5 Minutes For 2 “Drop” (or ‘Down”) Sets @ 85% and 80% of Your Heavy Set
If possible add to your top set from 03-05-19.
-then-
Against a 9-Minute Clock For MAX REPS:
500m Row OR Ski
5/4 Rounds of “Chest-to-Bar CINDY”
MAX REPS Dumbbell Thrusters @ 50/35 lbs (per side)
Open 19.4 Thoughts & Strategy
We’re nearing the end of it, friends… it’s week 4 of 5 of the Open!
Open Athletes - if you haven't already, please watch the 19.4 standards video above, and read the workout details here on the CrossFit Games website. This will ensure that everyone is on the same page with movement standards and expectations (both Rx and scaled) prior to every athlete and judge starting their workout/heat. In particular it’s important that everyone understand the burpee standards since they have essentially “gone back” to the way we used to do them pre-2018 Open (AKA the split-step version and related varieties are allowed, as long as the athlete jumps over the bar with a two-foot takeoff).
As with every week, expect to do the workout AND judge at least one heat as well — and feel free to hang out as long as you like to cheer, judge, high five, and generally enjoy the energy in the gym. This will not be a standard Saturday class but rather rolling heats of Open workout 19.4, so the warm-up will once again be self-directed (and written out for those who like some structure), and you’ll need to sign-up for a heat time once you arrive at the gym during the class hour you for which you signed up.
OK, with that out of the way… how should you approach 19.4?
Well, that depends. How big is your engine, and how good are you at bar muscle-ups? The answers to those two questions will guide your strategy and approach…
1) I eat bar muscle-ups for breakfast and my engine can handle being pushed. Cool, have at it FULL SEND. Do the snatches largely unbroken and the burpees fairly fast in the first couplet and repeat the same for the second couplet. But when I say “fast” I mean “smooth”… because, well, you know.
2) I can do bar muscle-ups but I’m not exactly a ninja at them. You should be doing the first couplet with the second couplet in mind. Yes, a faster “tiebreak time” for completing the first couplet can be enticing — but a fast tiebreak time doesn’t matter if your shoulders are so smoked you can barely do the bar muscle-ups that you would otherwise be fairly decent on. And every successful bar muscle-up rep jumps you ahead of literally tens of thousands of people on the leaderboard (if you care about such things). In other words:
IT’S A TRAP. You’re familiar with traps in workouts. We do it to you fairly regularly at AR (with the best of intentions of course)… “oh that doesn’t look so bad”… “the start was so simple and felt great, but the order of the movements was deceiving”… “the wheels started to fall off and I knew I had started too fast”… etc, etc, etc. Do the first couplet with the second couplet in mind (AKA a little more paced than you might initially think) and you’ll be better set-up to accumulate more bar muscle-up reps thanks to fresher shoulders and a little more gas in the tank. Here’s another way to look at it — the first couplet is a “buy-in” and not a “workout”… don’t shoot your WOD on the buy-in.
3) I can do A bar muscle-up, as in I’ve done ONE ever (or been very close, or have done a few singles here and there). The same general concept described in #2 above applies here, with the understanding that your goal will be getting one, two, or three total bar muscle-ups versus 10 or 10+ (i.e. back around to the bar muscle-ups after burpees). That means you can either speed up the first couplet a little knowing you’ll be taking much more rest during bar muscle-up attempts versus someone with more ability on the movement OR you can slow down the first couplet a little if you really think that ONE REP of muscle-ups is the goal and you want to be fresh enough to give yourself the best shot possible. Just remember that the overall time cap is 12 minutes, including the 3 minutes of forced rest, so you’ll need to be done with the first couplet by at least 8:30-ish to have any shot… and more realistically under 8:00 to give yourself more than one or two attempts.
4) I can’t do bar muscle-ups and I’m not close. Can you snatch 95/65 lbs safely for 30 reps? If you can’t then do the workout with the scaled weight (65/45 lbs) to start. Many of you can snatch 95/65 fairly well, and if so I would do the first couplet Rx with the goal of finishing it and/or finishing it as fast as you can with good technique. If after the 3 minutes forced rest you have time remaining I recommend continuing the workout in an “unofficial” manner by banking & recording your official Rx score, and then continuing the workout with the scaled movement (chin-over-bar pull-ups in place of bar muscle-ups) until completion OR the until 12-minute cap.
Now that the general approaches are covered, how about the movements themselves?
1) The snatches. For nearly everyone these should be power snatches. Yes, I know you’ve seen very very fit people on the interwebs do muscle snatches (i.e. no re-banding of their legs) but these athletes are generally snatching 250+/175+ lbs and are fitness-ing as their job — AND, if I were their coach I’d still be telling most of them to cut it out and just do little baby power snatches instead. The muscle snatch doesn’t save much time at all, it fatigues the shoulders far more (which you’ll need for the burpees, and especially for the bar muscle-ups), and the payoff just isn’t that great for nearly everyone. So, if you can, power snatch with as little re-bend as you need to efficiently pull under.
Should you break them up? Yes, for most of us we should. You get no extra points for going unbroken on snatches and then having to slow down a lot on burpees or bar muscle-ups — in fact you get less points, because most of the time it just means you went slower overall. SMOOTH IS FAST. And if you’re disciplined on breaks you could even do something like 4-3-3 or 3-3-2-2 with 2-3 second breaks between sets (o more if you need it) and you’d still have an incredibly fast round. Conversely if you go unbroken on the snatches but then have to stop 1-2 times during the burpees to breathe a few extra breaths you’re looking at 12-15 extra seconds AT LEAST — so it may look cool to go HAM and unbroken on the snatches but with the exception of the very very fit among us it’s a mistake in strategy.
Use the hook grip so you have some grip strength left for the bar muscle-ups. Release the hook at the top for a brief/micro-break from tension each rep, re-hook on the way down.
2) Bar facing burpees. Ah, you know them and love them. The standard has returned where you can step down/back and step up/forward on the burpee itself if you like, the only “jump” requirement is to jump over the bar with a two-foot takeoff. It’s a much better standard I think, and it actually allows for far more strategy and approaches by athletes of varying levels.
If you’re a burpee ninja with a big engine then you’re probably not going to step back or up much, if at all, and at most you might use a stagger-step pop up (i.e. turning as you’re getting up from the burpee) before jumping over the bar. Cool, you know your wheelhouse so have at it. Just don’t get so far into the redline that you have to actually stop during your set — because then you may as well have just started by stepping because the time would have been the same or maybe even a little faster, and with less effect on your metabolic state.
For most of us some form of a step back, step up, or split-step up is going to help keep the movement efficient (less wasted total displacement of your center of mass). keep the pace sustainable and consistent, maintain our breath during the movement (find a pattern to your breathing), and set us up for potentially speeding up in the 3rd round of burpees and switching to a non-step variation to gain a little bit of time on the first couplet.
For nearly all of us you cannot win this on the burpees. But you can certainly lose it on the burpees. So find the movement pattern and pacing cadence that allows you to move briskly without stopping, and then speed up a little in the third round.
3) Bar muscle-ups. Ah, the Open. This is literally one of those movements that makes for some of the most memorable moments in the gym. Someone will get their first bar muscle-up, likely several people. Someone will get their first ever in a workout. Someone will get their first multiple reps in a workout. It’s all so damn fun to watch, and cheer, and high five to celebrate that sort of elation and accomplishment. It’s what the Open is all about — celebrating doing things you once could not do, measuring how far you’ve come in the journey, and seeing how far you have left to go (it wouldn’t be fun if were just all good at these things instantly and everything just came naturally).
So, where do I start with bar muscle-up technique. Well, I have some potentially bad news for you. Those of you who are close to getting one probably already know it, and you’ve probably been working at it for some time — either through pulling/pull-up work, pushing/dip work, kipping/beat swing work, lat activation, shoulder/thoracic mobility, plain old bar muscle-up practice, or some combination of these things. And I probably know who you are because I see you doing said things at Open Gym or before/after class fairly regularly. This is my one time of the year when I take the opportunity to state that Sarah and I (and usually many other coaches) are at Open Gym nearly every Sunday throughout the entire year, and are ready and willing to help you with drills, strategies, progressions, and “homework” to get you moving toward your goal of higher skill movements (e.g. HSPU, muscle-ups, T2B). Two-and-a-half years ago Steven came to me at Open Gym (all Six Feet & Three Inches of him) and basically asked, “hey, can you help me with HSPU and muscle-ups?” Fast forward to 2018 when he finished 4th in the Open for men at AR, and then this year where he currently stands in 3rd looking to move up — and he definitely knows how to do bar muscle-ups, so watch out. He’s dispelling the myth that “taller/bigger people can’t learn and do gymnastics skill movements well.” Hogwash.
Anyhow, if you’ve been working at your bar muscle-up but just need a little something to get you over the hump, here are 3 great (and SHORT) videos that explain the concepts/shapes/timing/technique succinctly:
https://www.instagram.com/p/BvAsv3SgS9E/?utm_source=ig_share_sheet&igshid=ussdt6664e7t
https://www.instagram.com/p/70f7wLKJzE/?utm_source=ig_share_sheet&igshid=1t9smfei2q8oj
https://www.instagram.com/p/BvAqEKjhXrc/?utm_source=ig_share_sheet&igshid=dcwpk592gcbr
If this year is not your year for bar muscle-ups then let’s make it happen next year. We’re here to help, so celebrate where you are right now, cheer for your friends this weekend, make a commitment and formulate a plan, and let’s crush some fucking bar muscle-ups before the calendar says 2020.
Sorry for the swearing.
WOD For 03-16-19:
“Open 19.4”
For Total Time (Including Forced Rest):
3 Rounds of the couplet:
10 Snatches @ 95/65 lbs
12 Bar Facing Burpees
… REST 3 MINUTES, THEN…
3 Rounds of the couplet:
10 Bar Muscle-ups
12 Bar Facing Burpees
*There is a 12 minute cap (including the forced rest).
Shotwell Parking Update + 19.4 Announced
IMPORTANT UPDATE ON SHOTWELL PARKING SPACES: We were informed on Thursday evening by the DPT that cars parked in any of the three spaces next to our building (in front of the Shotwell roll-up & 1298 doors) are now blocking the newly minted “sidewalk” that’s been opened to allow pedestrians to walk through/under the construction zone (I’ll keep any further comment about this “sidewalk” to myself). Please be advised that parking in those spots (as we’ve done up to this point) means risking receiving a ticket from DPT for blocking the sidewalk which is a $110 fine. We are looking into this matter further but for now (and for the foreseeable future) please heed the warning.
ON A LIGHTER NOTE: Also on Thursday evening the announcement of Open 19.4 revealed much of what many of us already expected — burpees of some sort, snatches of sort, and muscle-ups of some sort (scaled to a pull-up variation). This is, quite literally, why you saw variations of each movement spread out during the early part of the week — burpees (Monday), muscle-ups scaled to pull-up variations (Tuesday), snatches (Wednesday) — with an avoidance of the hands hanging from the bar on Thursday (AbMat sit-ups in place of toes-to-bar) in anticipation that bar muscle-ups and/or pull-ups would be announced.
Constantly varied, but not random. ;-P
If you're going to be completing the Open workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here (they’re also posted on the HSPU wall at the gym) and watching the standards video above (which covers only the Rx workout, and not the scaled version).
Happy Friday!
WOD For 03-15-19:
Every 2 Minutes For 7 Rounds (14 Minutes):
2 Front Squats + 1 Split Jerk
Use a rack.
-then-
For Time:
21-15-9
Sumo Deadlift High Pulls @ 95/65
Front Squats
No rack, one barbell.
Open 19.4: Any Guesses?
The penultimate Open workout for 2019 known as 19.4 will be announced to the world on Thursday at 5pm. Do you have any guesses as to what we might see? Ring muscle-ups? Bar muscle-ups? A burpee variation? A max lift? Deadlifts? Snatches? Still so many possibilities…
While you ponder your 19.4 guesses take a peak at the amazing (as always) photos of 19.3 from Jenny — click here to view the gallery.
Remember that your first opportunity to do the Open workout (particularly for folks who will be away for the weekend) is Thursday evening during our 6pm “THE OPEN” class. Be sure to sign-up in advance as you would for any other class if you plan on making an attempt at the workout. Those of you who like to geek out on strategy and/or pacing, or just get some extra practice on whatever movement combination is announced, are also welcome to come and “test drive” the Open workout during that 6pm class time — with the understanding that your real attempt will be on Saturday morning during our traditional OPEN heats (or Sunday during Open Gym if you simply cannot make it in on Saturday). If that’s your plan you’re also welcome to stay and take the regular 7pm CrossFit class afterward if you’ve saved any gas in the tank.
WOD For 03-14-19:
For Quality:
600m Run
10 KB Turkish Get-ups @ pick load (alternate sides)
40 ft KB Bear Crawl @ pick load
10 Scap Pull-ups
This is for QUALITY and not for speed or loading — focus on position, move with intent, and leave the fast movements to the piece below…
-then-
Tabata (19 Total Minutes):
Row, Ski, or Assault Bike For Calories
KB Swings @ 70/53 lbs
AbMat Sit-ups
Walking Lunges
*Tabata = 8 Rounds of 0:20 Work / 0:10 Rest
*Complete all 8 Rounds of a Movement Before Moving on To The Next Movement (i.e. do not alternate)
*Rest 1 Minute Between Movements
Every Day Is Leg Day...
… when you’re running from your problems.
YOUR 19.3 LEGS. Well, we flushed them out on Monday and then exposed them to some lower volume front squats on Tuesday, so you knew something “burn-y” had to be coming on Wednesday. Back Squat 8s will take a one week respite because jamming something in where another approach may make more sense is never really the goal.
So after an aerobic interval day of unloaded movements, then a lower volume day of heavier work, we’ll hit some mid-week intensity pieces that should be challenging and spicy. Enjoy!
WOD For 03-13-19:
AMRAP 6 Minutes:
6 Power Snatches @ 135/95 lbs
12 Wall Balls @ 20/14 lbs to 10/9 ft
… Rest 3 Minutes (change weights + set boxes), Then…
AMRAP 6 Minutes:
12 Overhead Squats @ 95/65 lbs
12 Box Jumps @ 24/20 in
-then-
Weighted Plank Hold:
3 x 0:45 Seconds (rest 1:15 Between Efforts)
Add to last week 03-06-19 if possible
Unloaded to Loaded
After a non-barbell 19.3, and then an unloaded aerobic interval piece on Monday, we’ll change gears on Tuesday with some serious loading on the bar. The one gear we won’t change is the partner format that we started with on Monday — for this WOD you’ll really want that buddy to help you pace, to keep your reps clean & efficient, and to encourage you to stay focused mentally as the fatigue sets in.
Enjoy this gem!
WOD For 03-12-19:
AMRAP 20 Minutes With a Partner:
1 Deadlift @ 225/155 lbs
1 Power Clean
1 Front Squat
1 Jerk
***This is “You Go, I Go” format — i.e. complete one FULL round on the barbell then switch
***You MUST complete 2 Ring Muscle-ups during your “rest” period when your partner is completing their barbell round
Open 19.3 Score Submissions Due By 5pm Monday
Reminder to SUBMIT YOUR 19.3 score to the CrossFit Games website by the deadline of Monday at 5pm. We cannot submit your score for you so if you're reading this just do it now so you don't forget!
Open 19.3 was a 10-minute piece and everything else stayed in the short-to-medium time domain last week, so here’s a longer WOD to kickstart to your week ahead…
LET’S GO!!!
WOD For 03-11-19:
With a Partner, 10 Rounds For Time:
PARTNER A Performs…
250m Row
25 Double Unders
10 Burpees
PARTNER B Performs…
250m Row
25 Double Unders
10 Burpees
Open 19.3 Thoughts & Strategy
Here we go with week three of the Open!
Open Athletes - if you haven't already, please watch the 19.3 standards video below, and read the workout details here on the CrossFit Games website. This will ensure that everyone is on the same page with movement standards and expectations (both Rx and scaled) prior to every athlete and judge starting their workout/heat. This one has more details and requirements than the previous 2 weeks so PLEASE come to the gym with a general understanding of the flow and requirements of the WOD.
As with every week, expect to do the workout AND judge at least one heat as well — and feel free to hang out as long as you like to cheer, judge, high five, and generally enjoy the energy in the gym.
I’m writing this post with our general membership audience in mind, and will skip most of what I’d normally also include for the aspiring competitive exercisers (what we would previously call “aspiring Regionals or Games athletes”) for the sake of brevity and simplicity.
1) Single Dumbbell Overhead Walking Lunges
We’ve done these before so there’s some experience with the movement, and many of you came in to class on Friday to test it out and see what seems feasible for you.
Yes, this is heavy for some of you to do overhead and for those people they probably already know that. If you have limited overhead mobility, are challenged by lunging movements, or both, then you know this will be a tough first movement for you. It’s a great opportunity to focus and see if you can manage to chip away at the lunges in a smart fashion. But please only proceed if you can do so safely and without putting yourself or others around you in jeopardy of dropping a DB (either on you or on someone else). I’ll say what I’ve said with every other DB workout we’ve seen in the Open the last four years —- if you have to drop the DB then it’s probably too heavy for you to begin with.
If overhead just isn’t going to happen then scale to the front rack position (with the same weight, if you’re going by the Open standards) and move through the workout intelligently and with a purpose. We do single DB front rack lunges all the time so you know your ability here, and how & when you can push it or dial it back as needed. If attempting overhead lunges is safe for a while and then becomes not so safe or smart at some point, then bank your Rx score at that point and move on with the remainder of the workout scaling to front rack lunges so that you’re continuing to work out, but not in an unreasonable fashion.
OK, if the overhead lunges are good to go for you then here’s the rundown for most folks:
Try to keep the reps as equal as possible on the right arm as the left. Yes, some may need to bias to one side but you’ll pay the price on the HSPU (assuming you get there) if you do so too much.
A good time to switch is at the 25-foot turnaround. You don’t have to put it down, but most of us should think about switching arms at the very least (lunge ninjas may want to switch after 50 ft).
No, don’t wear weightlifting shoes unless you actually like them for lunging. I don’t want to get into the mechanics and angles of that but for most of us lunging in lifted heels is weird and not helpful. But yes, definitely wear your knee sleeves if you have them (for obvious reasons).
Don’t waste reps. A rep is equivalent to a 5-foot segment as marked on the floor. If you’re feeling like you might falter a little on the next step then take a break and don’t waste any steps by having to back up to the last 5-foot mark because you had to break in the middle of the segment.
You don’t have to bring your feet together to stand but you do have to reach full extension between steps, so unless you have to (like me, who is a poor lunger with limited overhead mobility LMAO) don’t waste the effort of bringing your feet together until you have to due to fatigue.
What’s the strongest position for the DB? The same one we preach every time we do singles-side overhead carries in class, of course!
2) Single Dumbbell Box Step-Ups
Remember that you have to alternate legs on the step-ups (and you can’t push-off on your leg with the off hand) so don’t waste any reps by forgetting to do so and getting no-repped. Here are the most salient points:
Find a “comfortable” support position for the DB — try some options out in your warm-up and see what works for you. Whatever you do, DON’T HOLD THE DB BELOW YOUR WAIST (unless that’s literally your only option). I think the two best options are either:
A) with the handle resting on one trap/shoulder (with one head in front and one in back) with the OPPOSITE arm crossed in front of the body to allow that hand to hold & balance the front head. This is better than using the same side hand in the same way that a criss-cross front squat is more comfy for most than a normal front rack front squat — less tension required to hold the position.
B) across the traps with the handle behind your neck, one head on either side (right / left), and both hands on a head for support. This can get a little sketchy for obvious reasons but may be more comfortable for some — and comfort equals confidence… and confident reps are usually good, clean, faster reps.
Consider approaching the box step-up from the corner. This requires a different approach angle for your foot, which for some is much easier (it’s like night & day for me). It depends somewhat on your anatomy & hip structure, but even that aside the requirement for your foot to be pulled directly up is much less… and thus the approach angle is less steep. Try it out in warm-ups and see what feels better.
3) Strict Handstand Push-ups:
Unless you’re one of the handful of people I’m thinking about your best strategy here (if you get this far) is singles. Yes, singles. OK, maybe doubles for a handful but only to start (maybe the first 10 reps?). Like with all strict upper-body pushing once these strict HSPU “go” they are gone. And there’s no coming back. So while a super high-level competitor may want to gamble and test that line in the hopes that it pays off and they can hold bigger sets, 99.9% of us are trying to avoid any failed reps or even any strained/slow reps. And each successful rep puts you ahead of literally thousands of people in the world (if you care about that sort of thing LOL).
Technique advice? Today? Eh, not really at this point. We’ll be there to help those of you who are “close” to refine a thing or two here & there, but I won’t list all the items we’ve covered so many times in class previously (for both strict and kipping variations) since… well, to be honest, the people who really wanted to get these down came in to Open Gym throughout the year and worked on them consistently.
The cool thing is that the scaled version is the SAME EXACT SCALING WE USE IN CLASS when we limit your elevated head surface to a maximum height (which is effectively 5 inches). So those that have scaled in class before are very familiar with what a 5-inch height adjustment feels like, and whether or not you can reasonably make reps (or safely attempt them).
Just remember to be smart here regardless of your ability level. You only get one neck and one brain. And I’m pretty sure that if a bear were chasing after you in the woods and you kicked up to a tree to do some HSPU that bear would still eat you… fitness and all. So, you know…
4) Handstand Walk:
Come talk to us if you think you’re going to get here. The short of it is “take it one segment at a time if you have to.” It may feel like trying to walk longer stretches is the only way to go, but the shoulder fatigue will be real — and as with the HSPU every single rep puts you ahead of so many people that it’s critical not to fail in the middle of a rep (in this case in the middle of a segment).
GO TIME LUNGERS AND HSPU-ers! Let’s do this!!!
WOD For 03-09-19:
“Open 19.3”
For Time (10 Minute Cap)":
200 ft Single Dumbbell Overhead Walking Lunges
50 Single Dumbbell Box Step-ups @ 24/20 in (alternate legs)
50 Strict Handstand Push-ups
200 ft Handstand Walk
Open 19.3 Announced!
Oh boy, here’s the change-up we mentioned that might happen in week 3… Open 19.3 is a bit unlike anything we’ve seen in the Open previously! Most of the movements are variations on things we do fairly regularly, but leveled-up a bit for complexity and to act as a differentiator in the competitive sense — should be fun and challenging for the experienced athletes attempting it Rx AS WELL as those who will do it scaled, or largely scaled (experienced and not as experienced alike!).
If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below (which covers only the Rx workout, and not the scaled version). There’s a lot going on standards-wise so please make sure you understand the movement requirements and/or be prepared with specific questions if something is unclear (we’re happy to help).
Some overhead pre-hab/stability/recovery work, upper pulling, and DB lunge practice should help prep & prime you for Saturday… and barbell snatch work mixed with moderate volume/intensity wall balls & burpees should act as a good stimulus regardless of your intent to attack 19.3 or not.
Happy Friday!
WOD For 03-08-91:
3 Rounds For QUALITY:
4 Kettlebell Turkish Get-ups @ pick load (2 R / 2 L)
8 Single Dumbbell Overhead (OR Front Rack) Walking Lunges @ pick load
4-8 Strict Pull-ups (pick reps)
Pick weights that keep you in good positions — this is for QUALITY and not speed or loading. If the 19.3 DB weight is heavy for you then this is the time to attempt slightly lighter weights and/or work on position to build confidence (i.e. be smart, feel things out, make good decisions with the info you gather).
-then-
Alternating EMOM For 7 Rounds (14 Minutes):
MINUTE 1:
Power Snatch + Hang Power Snatch + Overhead Squat
MINUTE 2:
7 Wall Balls @ 20/14 lbs to 10/9 ft
7 Burpees to Jump Touch (6 in above your max reach)
Climb in weight for the snatch complex only as your technique allows — and if you arrive at a weight that feels good for crisp, snappy reps then stay there and repeat for multiple rounds.
Open 19.3: Any Guesses?
It’s that time of the week where the guesses and rumors start to circulate at an even higher rate, particularly on the ol’ worldwide web of opinions. Do you have any guesses as to what 19.3 will hold when it’s announced to the world on Thursday at 5pm?
Weeks 1 and 2 were called in advance fairly explicitly here at AR, with Coach Lisa even guessing the exact repeat of 16.2 for 19.2 last week! But things can really change gears in week 3 as it sometimes has in years past. Will we see a new movement introduced? Will we see a max lift of some sort?
Remember that your first opportunity to do the Open workout (particularly for folks who will be away for the weekend) is Thursday evening during our 6pm “THE OPEN” class. Be sure to sign-up in advance as you would for any other class if you plan on making an attempt at the workout. Those of you who like to geek out on strategy and/or pacing, or just get some extra practice on whatever movement combination is announced, are also welcome to come and “test drive” the Open workout during that 6pm class time — with the understanding that your real attempt will be on Saturday morning during our traditional OPEN heats (or Sunday during Open Gym if you simply cannot make it in on Saturday). If that’s your plan you’re also welcome to stay and take the regular 7pm CrossFit class afterward if you’ve saved any gas in the tank.
WOD For 03-07-19:
Alternating EMOM For 5 Rounds (10 Minutes):
1) 3 Hang Power Cleans
2) 50 Double Unders
Climb in loading to a top set (without dropping & re-setting to the floor) on the hang power cleans, and if you’re a double under ninja focus on all 5 sets unbroken on the rope.
-then-
AMRAP 13 Minutes:
10 Hang Power Cleans @ 155/110 lbs
20 Med Ball Sit-ups @ 20/14 lbs
300m Row