2/25/12 – Monday

Written by josequan. Posted in Fitness

OPEN COMPETITORS:

THE 2013 CROSSFIT GAMES OPEN STARTS IN 9 DAYS…9 DAYS!!!! GET EXCITED! YOU HAVE UNTIL MARCH 10TH TO REGISTER, BUT THE FIRST OPEN WOD COMES OUT ON MARCH 6TH. PRACTICE PRACTICE PRACTICE PRACTICE!!!! ON THOSE SKILLS THAT YOU DON’T HAVE YET ( Efficient kipping/ butterfly pull-ups, handstand push ups, knees 2 elbows, toes 2 bar, double unders, muscle ups and anything and everything that you can think of that will come out of that hopper) WE WANT YOU GUYS TO BE PREPARED, BUT IF YOU CAN’T DO THE MOVEMENT COME IN AND WORK ON IT. LISTEN TO CHRIS SPEALLER. OUUSSS!!!

 

60 DAY PALEO COMPETITORS:

MARK YOUR CALENDERS!!!!

Monday – March 11, 2013: Testing day at the track again. We will be doing the same WOD that we tested you at the beginning. For time: 1 Mile run, Then 1 minute max reps of each: Push ups, sit ups and air squats.

Wednesday & Thursday – March 13 & 14, 2013: Come in and weigh-in and take you’re post 60 day readings. These 2 days will be STRICTLY the only 2 days available for weigh-ins and readings. We have given you advanced notice so make time to come in. NO EXCUSES!

For those who have been disqualified from the competitions if you still want to take the WOD test and get your readings taken you can still do so on the dates above. But you can not win any of the prizes, sorry.

 

 

WARM UP

Practice the movements & team up.

WOD

In teams of four, with only one partner working at any one time, complete the following for time:
200 Push-Ups/ 100 Handstand push ups (Only if you can do HSPU)
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings

You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all Push ups before moving to Pull-Ups.

If a member or members of your team are unable to perform certain movements, your coach will provide a substitution.

Teams will get only one station for each exercise. Thus, the team will line up directly behind the team members performing HSPUs, and may only switch partners when the working team member comes down and physically tags their partner in. For the pull-ups, you get one pull-up bar – line up and tag in your next partner when it’s time to switch. If you’re using the same weight for wall ball and KB swings, you only get one ball and one KB. If you have a mixed team using different weights, you can use different weights, but you must treat it as if you only had one – you cannot hover over the unused ball or KB while your partner is working. We want to work on communication and quick transitions with your partners.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
L-Sit x 45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B.
Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1
(rest 10-15 seconds between singles)

Loading:
*Sets 1-2 – 60-65%
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Sets 11-12 – 85-90%

Goal is perfect speed and mechanics for these sets.

C.
Three rounds for time of:
3 Snatches @ 75% of 1-RM
5/3 Muscle-Ups
7 Ring Dips
(performed on same rings as muscle-ups)

D.
Three sets of:
Halting Snatch Deadlift x 3 reps @ 8221
Rest 90 seconds
Toes 2 bar or V-ups (Suppose to be GHD Sit-Ups) x 15 reps
Rest 90 seconds

Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

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