Category: Useful Links

Strength WOD:

1-1-1-1-1
Jerk (Push or Split)

Conditioning:

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups 
400m Run
15 Handstand Push-ups 

Results 

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Read up on the Split Jerk and how to avoid the push or dive forward. Remember to maintain a vertical line with your torso on the dip which is key to avoiding pushing out front. Drive the hips under the bar and the feet agressively into the split as you push the bar up and over your head to just behind your neck for a strong finish.  

Should I Give Up On the Jerk? by Greg Everett catalystathletics.com

New and positive developments in the CrossFit education and certification requirements:  CrossFit Trainer Education and Certification: New Programs and a New Structure by Nicole Carroll – CrossFit Journal article [pdf]

CrossFit Games Prize Purse Grows The payouts are growing again!

Strength WOD:

2-2-2-2-2
Deadlift

Conditioning:

For time:

10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/125#)
30 Handstand Push-ups 
10 Deadlifts (225#/155#)

* Build your bar as you go. Scale HSPU to dumbbell or kettlebell strict press.

Results

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Yesterday I posted the below link on the late summer/early fall team competition that CFHQ will be running similar to the Open. As we await more details if the format supports it I would love to see us get several teams registered and have an informal and fun intra-gym competition with some prizes for the top team or teams. 

New Team Competition Series This Fall

All regionals to date combined into one leaderboard below. Very interesting. It shows the strong vs. weak regions and also highlights who missed due to a competitive region and who really wouldn’t deserve an “invite” had HQ chosen to do it.

Strength WOD:

2-2-2-2-2
Thruster

Conditioning:

“Death by Wall Ball”

With a continuously running clock Every Minute On the Minute (EMOM) complete 2 Wall Balls the first minute, 4 Wall Balls the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Optional Post WOD Skill Work:

Max Rep Muscle-ups (Strict)

Results

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Regionals are underway and you can watch any Region and any of the events by going to the link below and streaming the coverage. Switching live between regions has made for an amazing amount of coverage available compared to past years.

Watch live Regional coverage

Bill Grundler Talks Regional Strategy – [video]

Notes:

While our May OnRamp sold out, June is now available for registrations. If you know someone who is thinking of wanting to start CrossFit, spread the word before June is full!

Did you know? We offer a discount for those who pre-pay their dues in full either 6 months (15% off) or 12 months (20% off) in advance. If you are a Microsoft employee don’t forget to use your StayFit benefit and you can get reimbursed for your dues.

Strength WOD:

2-2-2-2-2
Snatch Grip Deadlift

Conditioning:

For Time: 

1000m Row
30 Hand Release Push-ups
30 Box Jumps (24″/20″)
20 Hand Release Push-ups
20 Box Jumps
10 Hand Release Push-ups
10 Box Jumps

Results

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The Snatch Grip Deadlift is not a normal deadlift with a slightly wider grip. This deadlift is meant to reinforce the 1st pull off the ground of the snatch. It should have the same setup as a snatch but use a deadlift tempo. When you settle in you should set up at the bar as if you intend to snatch, meaning snatch grip, lower hips with a lower back angle and different knee position (vs. your deadlift setup). Ideally you use a hook grip and keeps those lats tight as you push through the floor through the middle of your feet. 

Snatch Grip Deadlift Video Demo by Catalyst Athletics

5 Reasons to Attend a CrossFit Regionals Event boxlifemagazine.com

Volunteer at the CrossFit Games