W.O.D. Friday 1/25/19


W.O.D. Friday 1/25/19

Bring a Friend(s) FREE this Saturday!

Every three weeks we open the gym on Saturday at 9 AM for Bring a friend(s) free, right before our “Learn to CrossFit” class starts the following Monday, so anyone that enjoyed themselves can jump on in immediately!

These Saturdays are an opportunity for anyone to come on in with no CrossFit experience. To keep it fun and simple, the workouts on these days tend to be fairly basic but challenging for all!

Come start your Saturday with us!

#BringAFriend #HaveSomeFun #JumpIn #NoRegrets

Strength – 16 minutes

Build to a heavy or a 1 rep max of the following complex…
Squat Clean + Hang Squat Clean + Jerk
*On the jerk you may use the push or the split jerk

In this 5 round triplet, athletes will use two DBs. The prescribed lunge is a front rack or DB on shoulders reverse lunge. The weight on the DBs should be something that athletes will complete all rounds unbroken at 6 reps per leg. Looking to chose a power clean weight that athletes could cycle for 21+ reps when fresh. To complete the strict handstand push-ups at the prescribed number, it’s recommended athletes have at least 12 reps unbroken when fresh. Adjust the number or variation as needed.

While strict handstand push-ups are less risky than kipping, we still consider both “sport specific movements”. Athletes whose goals have nothing to do with the sport of CrossFit can get a similar benefit with less risk by completing dumbbell strict presses at a challenging weight. For athletes with goals within the sport who don’t quite have strict handstand push-ups yet, handstand push-ups with feet on a box or a bench will give them the same movement pattern with a smaller percentage of bodyweight being used.

Conditioning WOD – 16 minute cap

5 Rounds for time of…
12 DB Reverse Lunges 50s/35s R/L = 2
9 Power Cleans 115/85
6 Strict Handstand Push-ups (25s/abmat)

No matter what equipment or object we’re using, the set-up and execution of getting the objects from the shoulder to the front rack or back rack should be similar to how we would the power clean. Maintaining a flat back is the biggest priority here. We want to reinforce good habits considering we’re moving right to the barbell following this movement. Put as much attention into this movements as you would the bar.

Showing control during the movement involves tapping the back knee off the ground. Athletes will mainly drive through the front leg to stand up with the weight after the knee touches down softly. Gently tapping the back knee off the ground is also a lot more forgiving on our bones than crashing down.

Movement Substitutions
Lightweight DB Reverse Lunges
Medicine Ball Reverse Lunges
Barbell/Kettlebell Reverse Lunges

The set-up position of balance and strength we are looking to find here is called the tripod position. In this tripod position, there will be three points of contact with the ground, forming a triangle like shape. The three points of contact are the head and both hands. The head will be closest to the wall and serve as the tip of the triangle. The hands will be at or just outside shoulder width and placed slightly in front of the head. It is common to see the hands next to the ears, which will make it more difficult to find a consistent stable position. The beginning of every good rep starts with a good tripod. This is similar to the dumbbell pressing position, where the head is behind the hands as the dumbbells rest on the shoulders.

As we lower ourselves back down to the ground or bring the bells to the shoulders, we’re looking for a light tap instead of a crash or bounce. This is more risky on the handstand push-ups than it is on the dumbbells, but something to keep in mind on both movements. Bouncing relies on momentum while gently tapping relies more on shoulder strength. If you find yourself in need of a bounce, it’s probably a good time for a break.

Movement Substitutions
Reduce Reps
Dumbbell Strict Presses
Handstand Push-ups with Feet on Box or Bench

In the set-up of the power clean, athletes will look to place the hips slightly above to knees while maintaining a flat back and relatively vertical shin. When the hips are set too low, the shins will track very far forward. This causes the bar to take a loopy path around the knees and puts most of the loading in the back. The back also get excessively taxed when the hips are set up well above the hips. Each athlete has different limb lengths, so set-ups will be completely unique to them. Athletes with longer femurs will need to take a higher hip set-up, while athletes with shorter femurs can likely bring the hips lower to the ground.

On the theme of tapping, we’re looking to tap the bar right above the loops of the laces when stringing reps together or starting a new set. It is common to see the bar make contact out by the toes because it went around the knees on the way back down. Sending the hips back further will send the shins back too, allowing athletes to see the laces that they want to tap above.

Once the DBs are in position, athletes can look to hold on for all 12 lunges or 6 per side. Lunges will be the “rest” of the workout in all likelihood.

Power clean strategy depends on handstand capacity. Athletes who are less confident in handstand push-ups can break these up more to preserve some energy. Athletes who feel pretty comfortable on the wall under a higher heart rate can afford to hold on for small sets.

Some options are:
9 Singles

Planned breaks early on the handstand push-ups can help athletes maintain in rounds 3-5. 6 straight is manageable in the beginning rounds, but we can keep the total number (30) in mind. Athletes can approach round 1 like they envision approaching round 3.

Some options are:
6 Straight