- Monday, Dec 24th Christmas Eve – All Classes are open EXCEPT the 7:30PM WOD and 7:30PM Yoga are cancelled
- Tuesday, Dec 25th Christmas Day – All Classes Closed
- Wednesday, Dec 26th – All Classes are open and on normal schedule
- Monday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 7:30PM WOD and 7:30PM Yoga are cancelled
- Tuesday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM* *Childcare included at typical times (no noon childcare)
- Wednesday, Jan 2nd – All Classes are open and on normal schedule
*You will notice, as time/research allows me (Macy), I will insert workout insight, “the why”, movement cues, and strategy as often as I can for you as we head into the New Year, to give you another advantage to produce the best results. Rarely will you find this offering anywhere else, and I hope you take advantage of it!
Conditioning WOD – 30 min cap
With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the push jerk. We can choose our weight based on this movement. This should be something we could complete 25+ repetitions unbroken when fresh.
Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can go with chin over bar. No matter the movement, this should be a variation that athletes could complete 15+ repetitions unbroken to go with the prescribed rep scheme.
Within the workout, we’re likely breaking all these up into a few sets on the set of 21’s as we take into account to total volume (270 reps) ahead of us.
Could vs. Should is something we talk to our athletes about on a daily basis. An athlete who can do some push jerks at 115# could do this workout as prescribed, but it would take them an hour, which would miss the desired stimulus. The goal is not to do the workouts as written. The goal is to get the appropriate workout for you everyday, work on mechanics and consistency, and the layer in intensity to the point where members are training at their threshold. That sweet spot is where the magic happens. Let’s do what we should, not what we could.
For time, 21-15-9 reps of…
Box Overs 24/20
Power Cleans 115/85
Chest to Bar Pull-ups
Front Squats 115/85
Lateral Bar Burpees
Push Jerks 115/85
Scale pullups based on your ability level with…
– 1:1 Pull-ups
– 1:1 Banded Pull-ups
– 1:1 Jumping Pull-ups
– 1:1 Ring Rows
The box jump requires a great deal of power, accuracy, balance, and coordination, among other skills. Dialing in a solid jump and landing here can prepare athletes well for the other movements in today’s workout. If athletes are able to create a strong hip drive and land in a balanced posture with the hips back and knees out, those points of performance can better transfer over to the power cleans, front squats, and push jerks that follow.
Chest to Bar
On the subject of feet, we can focus on them during our pull-ups as well. While we wanted to elbows and punch to beat the feet previously, on this movement the feet should beat the upper body. Kicking the feet forward before opening the hips and pulling with the arms will make the movement significantly easier for athletes. Kick, pop, and pull.
Lateral Bar Burpees
Bringing it back to the feet again, athletes can focus on getting the inside foot as close the bar as possible. This reduces the amount of steps needed before jumping over the bar. On top of that, kicking the feet back as opposed to bringing the knees up makes for less work and less energy when getting over. Think hamstring curl and not high knees.
We can play to the nature of each movement when considering break-up strategy.
The body or the bar has to come back down to the ground for each rep of the box overs, power cleans, and burpees. That being said, we can aim for single repetitions and a steady pace on these.
With the bar staying above the waist on the front squats and push jerks, we can aim to hold on for slightly larger sets. There is also a “steady state” movement to follow each of these. Burpees follow the front squats and box overs follow the push jerks. Athletes can hold on knowing that they’ll continue to move, even if at a slower pace, on the box and burpees.
We can group the pull-ups in with the squats and jerks, holding on for a few sets each round from the beginning.
There are 126 reps in just the round of 21, and 144 in the rounds of 15 and 9 combined. It is easy to come out fast early on, but knowing there are more reps in the second two rounds, we can set ourselves up for a strong finish by pacing out the beginning appropriately.