Author: Squatch

Strength WOD:

3-3-3-3
Front Squat

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 6 Minutes of:

Front Squat (135#/95#)
100m Sprint

* Starting with 2 front squats the first round, do 4 squats the second, 6 squats the third, etc. Keep adding two squats each round until the 6 minutes is up. Bar must be cleaned from the ground.

Rest 3 minutes then complete one of the following:

As Many Reps As Possible (AMRAP) in 1 Minute of:

Push Press (65#/45#)

Or

As Many Reps As Possible (AMRAP) in 2 Minutes of:

Handstand Push-up

Results

Aaron R. with a new front rack position:

Coach’s Prep Course Lunchbreak Workout with Jason Khalipa, Garret Fisher, Austin Malleolo, and James Hobart – video [ipod] [mov] [HD mov]

3 Rounds for time:

50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups 
10 Handstand Push-ups

* 25 Minute Time Cap 

Results

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Happy 3rd SRCF anniversary to Natalie!

I wanted to write a post about the purpose behind a time cap for certain types of WOD’s. Then I found this post below which sums it up almost perfectly.

Read: “What’s All This Time Cap Stuff?” CrossFit Tactical Strength

While I don’t program them regularly, I think there is definite value in using the time cap. The push to get the work done within the time cap while also scaling correctly to achieve all or most of the work in the required time yields a similar intensity level across athletes of differing fitness levels, i.e. the WOD for a beginner feels similar to the advanced athlete. AMRAP’s achieve a similar purpose; by having a fixed time interval you know you have to move to get a max amount of rounds or reps, however since everyone is not doing the same universal number of reps you can guarantee a different power output or intensity across a group of athletes as some athletes may rack up the rounds or reps over others who can’t or won’t “go there”.

As an experienced CrossFitter when you see a time cap on the board, think of it in terms of “what do I need to do to ensure I complete or come as close as possible to completing the workout.” Then adjust load or scale movement etc. from there, all while doing it correctly of course. That may mean that you should scale something that day that you might be able to do as prescribed. It also might mean scaling mid-WOD. Avoid the desire to just slug it out to the end no matter what after the time cap. Push hard to the end at a higher intensity and leave it all out there right up to the cap. If you fall short of completing the WOD then learn from it and feel good about what you did accomplish! The reason why I encourage the coaches to stop the clock at a cap (just like when an AMRAP expires) is that the increased intensity will drive results and help you understand your capabilities or limitations under time pressure. For those who watched the Games you can bet any athlete who capped any WOD (which there were many) will certainly use that as motivation to work on those skills or loads that held them back. Do the same!

* Note: If you are new to CrossFit then your focus should primarily be on the safe mastery of movement and technique across a minimal load, while gradually ramping up the intensity. 

Jennifer Smith handstand walks in one of the best Games WOD’s ever while Josh Bridge pulls in one of the most boring WOD’s ever spectated:

 

Main Class:

Teams of 2 complete for time:

400m Run (both partners run)
50 Pull-ups
40 Front Squats (95#/65#)
50 Overhead Walking Lunge With Plates (25#/15#)
40 Hang Power Cleans (95#/65#)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95#/65#)
40 Toes-to-bars
50 Deadlifts (165#/105#)
40 Burpees

* One bar per team

** Alternate work on all movements, splitting reps with partner as you see fit except DU (both DU at the same time)

Advanced RX Class:

Strength WOD:

Complete the following Complex EMOM (Every Minute On the Minute) for 7 minutes:
1 Squat Clean
1 Front Squat
1 Push Jerk

* Change load as time permits or use same across

“Pheezy“

3 Rounds for time:

5 Front Squat (165#/105#)
18 Pull-ups
5 Deadlift (225#/155#)
18 Toes-to-Bar
5 Push Jerk (165#/105#)
18 Hand Release Push-ups

Results

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U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. ~ from CrossFit.com

On July 6, 2005, the first Hero workout “JT” was created and posted on CrossFit.com in honor of Navy Seal Petty Officer 1st Class Jeff Taylor, 30, who was killed in Afghanistan in June, 2005.

This is a Hero WOD that is well programmed. Very tough but not impossible for most (scaled or not). The main reason this wasn’t programmed for the main class is due to bar/cage logistics.

Note: For those in the advanced class, use it or lose it. If you have tested in, then you should be coming to this class slot. If you are wanting to test in via the Advanced RX Test, then let me know. If you are wondering if you are ready to test, then you probably aren’t.

The team WOD was one that I modified from something Michelle and I completed as a team at CrossFit Centurion last weekend. That one was heavier and added hand release push-ups but slightly lower reps. This version I felt moved faster and had a rep scheme and bar load that was easier to manage, which allowed for less rest by each teammate.

Skills WOD:

12 Minutes:
Ring Dip Practice

(Progression/practice: Scale as needed to practice any parts of the muscle-up or handstand push-up)

Conditioning WOD:

For time:

1000m Row
50 Box Jumps (24″/20″)
30 Ring Dips

Results

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Read: “Move Like A Human, Perform Like A Beast, Kiss Your PR’s Goodbye Or Implement These 5 Pillars of Functional Training” SweatRXmag.com

Can’t row? We can modify it easily!

The Evans Clan hangs together for one last family WOD before it’s back to college:

Strength WOD Pt. 1:

1RM (1 Rep Max)
Snatch

* Focus on 1RM full snatch today, but allow enough time after reaching max complete 3×3 of snatch pull at prescribed %. 

Pt. 2 Barbell work:

Snatch Pull : 3 @ 100% of 1RM, 3 @ 105%, 3 @ 110%

Results

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Tuesday was focused only on Oly work. After finding a 1RM then you use that load to calculate and perform three sets of snatch pulls. Pulls are designed to work on the 1st (floor to knee) and 2nd (Over knees to full extension with elbows high and outside) pulls of the bar without continuing into the 3rd pull under the bar. Do these as an auxillary movement that builds strength and technique above maximal loads through the two phases of the lift that typically make or break the lift.