A. 18:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 2 Weighted Ring Dips (or progression)
*all sets across % or progression
B. 7:00 AMRAP
20′ out 20′ back overhead plate lunge @
45 / 25 / 15
8 bumper plate burpees (same)
30 double unders* ( 60 singles)
Optional ‘Cash Out’:
4:00 AMRAP
6 db clean and jerks,
8 toes to bar
Scaling Guide:
– 2.5 – 5 rounds, about 2:00 per round
“The man who is swimming against the stream knows the strength of it.”- Woodrow Wilson
Partner WOD
5 rounds
6 hang power cleans @ 135 / 85 / 55
6 back squats (same)
12 pull-ups
12 burpees
*Each partner does all 5 rounds, one partner works at a time, each partner rotate after the other partner finish a full round.
Example:
Partner 1 – Round 1
Partner 2 – Round 1
Partner 1 – Round 2
Partner 2 – Round 2
Partner 1 – Round 3
Partner 2 – Round 3
etc.
Additional scales: Partners can share work on the burpees and Kip Pull-ups
Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
16 wall ball
New Blog post by Coach Tim – Step down or Rebound?
Check it out
With the CrossFit Open just a few weeks away, our last few articles have focused on mindset and integrity in training. Applying those principles, I’d like to focus on a single movement often in the Open. The box jump.
The box jump is an expression of power and control of our body-weight. The explosive strength required, as well as stamina when performed at high volume, is not for everyone. An alternative to this movement is the step-up. While the step-up does not have the same explosive strength demands, it can be a safer movement, especially when considering the urge to “rebound” from a box jump. Some of us are new to this realm of exercise, so let’s define ‘rebound’ within the context of a box jump.
Rebound- rēˌbound
*to bounce back through the air after hitting a hard surface or object*
So, the next question…how do you determine if you should rebound?
It is probably best for the majority of the general population of group class folks to go ahead and step off of the box. The demands placed on the Achilles tendon, thus risk for injury, are not worth the reward. Rebounding should be left for those that make training a top tier priority. This means they are recovering with the best of the best, by keeping incredible sleep hygiene, eating to replenish for their body type and workload demands, and taking care of their bodies with a complete soft tissue regimen.
So, you are not an elite athlete and do not know where to begin with taking care of/troubleshooting your body. Below are three examples of soft tissue work that you can implement, if you are not already doing so,
that will aid the likes of running, double-unders, and of course…box jumps.
Foam rolling the lower portion of your calf. You can also use a kettlebell or even barbell if you find that you need a bit more pressure. Simple place the lower portion of your calf on the object of choice, then work through some extension/flexion of the ankle, and even clockwise/counterclockwise rotations.
Using a band below the ankle joint itself, elevate the ball of your foot and drive your heel toward the floor while simultaneously pushing your shin toward the top of your foot.
Working off of a box, place a ball in the belly of the muscle on your shin and gently apply pressure. Here, as with the foam roller in #1, you can work through flexion/extension of the ankle while slowly working your way up (or down) the front of the shin. Please don’t place the ball on the bone itself, remember we are working the soft tissue!
Try these out. Not sure if you are doing them correctly? Ask a coach, they are there to help!
Stay Safe and Healthy,
Tim
A. In 10:00 work up to a 80-90% for a single in the Push Press
b. “Jack”
20:00 AMRAP
10 Push Press @ 115 / 85 / 65
10 Kettlebell Swings @ 24K / 16K / 12K
10 Box Jumps @ 24 / 20 / 12
Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.
CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships!
Come join us on February 19th!
A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds
B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression
C. 8:00 AMRAP
Chest-to-Bar Pull-up @ 12/8/8 Ring Rows
12 Front squat @ 135 / 85 / 55
40′ bear crawl
Optional ‘Cash Out’:
30s plank, 15 Russian kb swings, 4 rounds
Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt
A. 4 rounds
5 Overhead Squat @ 115/ 75 / 55
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest
*time recorded
*Repeat workout, refer to 10/6/2016 for previous time
Scaling Guide:
– 12 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 135/85lb barbell
CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships! Come join us on February 19th!
A. Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.
B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3/arm Single Arm DB Push Press
Min 3 – Rest
*Build up each set
*Front Squat Weight Recorded
C. Open 11.1 / 14.1“
10:00 AMRAP
30 double unders* (Novice: 15 attempts)
15 power snatches @ 75 / 55 / 35
*“Women’s bars” count as 35lbs in the Open.
*Masters Men 55+: 65lbs,
*Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
*Total Reps recorded
Scaling Guide: 3 – 8 rounds
Congrats and THANK YOU to everyone who came out and competed, volunteered, cheered, etc. at the Iron Bromance Competition this weekend! Lots of PRs and high fives!
A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression
B. 5 rounds
8 squat clean thrusters @ 115 / 75 / 35
4 reps of 20′ out 20′ back shuttle run
*time recorded
Optional ‘Cash Out’: 4 min max cal row or assault bike
Scaling Guide:
– 6 – 11 min, about 1:30 per round.
– Scale Up: 135/85lb bar, 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.
“You can never plan the future by the past.” – Edmund Burke
Come join us to watch some badass athletes compete in a competition that combines strength and endurance!
A.
15:00 EMOM
Min 1 – 5 Back Squats
Min 2 – 3 WTD Pull-ups
Min 3 – Rest
*Build up each set
*Back Squat Weight Recorded
B.
3 rounds
10 back squats @155/95/65
10 burpees
200m run
1 minute rest
Scaling Guide:
– 6:00 – 10:00 minutes
– about 2:00 per round NOT including the rest.
Tomorrow! (No group classes) but come hang out and cheer on your friends!
IRON BROMANCE
