Friday Open 20.4

31
Oct

Friday Open 20.4

DAILY MINDSET
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.

If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.

Let’s make it part of our identity – when times get hard, we go harder.

For Time (20 Minute Cap):
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)

♀ 20-in. box
♂ 24-in. box

WORKOUT INFO

SINGLE LEG SQUATS
The single leg squat is a challenging movement that requires a lot of mobility and strength. For athletes who have never even attempted one before or who have no goals of competing in the sport of CrossFit, we highly recommend the scaled version of this workout, which includes medicine ball box step-ups. For athletes who do have them, there are a few ways we can get more comfortable before and during the workout.

  1. Start by squatting to a high box and gradually lower yourself down to below parallel.
  2. Use a light plate when warming up to act as a counterbalance. In the workout, keep the arms up to help with balance.
  3. Switch to lifting shoes once the box jumps are over to help with ankle mobility.

LOGISTICS

  • We’ll run 2 heats today to accommodate those athletes who need judges
  • With two 40-minute heats, there is a high urgency on time
  • We’ll quickly brief the group, warm them up, and then have them start building in weight
  • Between each heat will be a transition and practice round to warm heat 2 athletes back up
  • We highly recommend that athletes without single legs squats completed the scaled version of the workout (listed below)
  • It may also be best for scaled athletes (or those who don’t need a judge) to go in heat 1, and RX athletes to go in heat 2

SCALED WORKOUT
For Time:
30 Box Jumps
15 Clean and Jerks (65/35)
30 Box Jumps
15 Clean and Jerks (95/55)
30 Box Jumps
10 Clean and Jerks (115/75)
30 Medicine Ball Step-ups
10 Clean and Jerks (135/95)
30 Medicine Ball Step-ups
5 Clean and Jerks (155/115)
30 Medicine Ball Step-ups
5 Clean and Jerks (185/135)

♀ 20 Inch Box & 14 lb. Medicine Ball
♂ 24 Inch box & 20 lb. Medicine Ball

Time Cap: 20 Minutes

WEIGHT BUILD
With 40 minutes of working out happening with 2 heats, we’ll get right to it today and have both athletes start building to at least the first 3 workout weights. Athlete 1 will then hit a practice round before beginning their heat. Athlete 2 will warmup back up with a practice round once heat 1 is finished.

STRATEGY
BOX JUMPS
The movement standards allow athletes to either jump or step-up. There are a few factors that can help us to decide which one works. This first is what is going to keep you moving. If box jumps gas you, stepping up may help keep your moving and keep the heart rate down for the barbell. The second factor is if you’re going to be completing the heavy clean and jerks and single leg squats. For athletes who know they’re getting into the challenging second half of the workout, jumping up may be the best option. Step-ups tax the legs more and can interfere with the other movements. For athletes who know they aren’t going to be able to lift the heavier weights or complete the single leg squats, either option can keep them moving.

CLEAN AND JERKS
There is the option to power or squat clean, as well as push jerk or split jerk. At the lighter weights, it’s likely most efficient to power clean and push jerk. As the heavier weights comes around, lifts will likely be more successful with the squat clean and split jerk.

SINGLE LEG SQUATS
Let’s work with what we have on the single leg squats. For athletes with great mobility, this will be a strength and capacity test. These athletes simply need to find a pace that they can maintain. For athletes who struggle with mobility, this is all about getting as loose as possible beforehand and minimizing no reps. Use lifting shoes and take your time between reps. It’s better to go slow and go low than to waste energy on fast, no reps.