Repeat WOD: Crossfit Open 13.2

Strength
3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon
Repeating workout 13.2 from this year's Crossfit Open.  Y'all did it before on March 18.

AMRAP in 10 minutes . . . 

  - 5 shoulder-to-overheads

  - 10 deadlifts

  - 15 boxjumps or step-ups

Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)

Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps

KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15#  db (each), strict-push-up man-makers, 24" box

Short Kelly

Congratulations to KZ and SS for their Overhead Press PRs!!!

KZ - 79#

SS - 64# 

Congratulations to DF and BB for their Back Squat PRs!!!

DF - 209#

BB - 187#

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Modified version of "Kelly"

Monday: 15 min AMRAP . . . 

Tuesday: 12 min AMRAP . . . 

  - run 200m / row 250m

  - 15 wallballs

  - 15 box jumps

Monday

15 min AMRAP . . .
KZ - rowing, 11# wb, 17" box  - 4 rounds + 15 wb + 11 jumps

SS - running, 12# wb, 16.5" box - 4 rounds

LP - rowing, 8# wb, 19" box - 4 rounds + 115 m row

MaTo - running, air squats, 11" box - ? rounds, but perfected his squat!!!

BH - running, 8# wb, 3 green boxes - 4 rounds + 4 wb

Tuesday
12 min AMRAP...
DF - running, 12# wb, 13" box - 3 rounds + run
KE - rowing, 11# wb, 20" box - 3 rounds + row + 8 wall-balls

Pushpress, swings, and boxjumps

Congratulations on all the 1RM's:
SS's 202# deadlift!
BB's 88# SOHP!
DF's 110# SOHP!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP in 10 minutes...

  - 10 STO's (shoulder-to-overhead, okay to jerk it!)

  - 10 swings
  - 10 boxjumps
(from Fitness Conduit)

KZ:  5 rounds +27 (44#pp, 12kg swings, 17" boxjumps)
SS:  5 rounds +20 (44#pp, 30# swings, 17.5" - green plate boxjumps)
BHeg:  5 rounds +22 (35#pp - training bar +10kg, 20# swings, 4 green stack-boxes for jumps)
LP:  6 rounds +5 (33#pp, 15# swings, 19" boxjumps)
MaTo:  practicing movements (66#pp, 15kg swings, 11" boxjumps)
KS:  6 rounds +16 (6kg dbs pp, 15# swings, 4 green stack-boxes for jumps)
DF:  6 rounds +4 (66#pp, 15kg swings, 17" step-ups)
KE:  6 rounds even (44#pp, 30# swings, 19" boxjumps)
BB:  5 rounds +3 (66#pp, 15kg swings, 11" + blue plate boxjumps)
KD:  5 rounds +21 (44#pp, 10kg swings, 17.5" boxjumps)

"Short Kelly": Run/Row, Wallballs, Boxjumps

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs

Crossfit Open, 13.2

Strength Training:  3x5's (or 3x3's for those who've stalled) . . .
    - frontsquats, SOHP, 1-arm db rows
    - powercleans, deadlifts, benchpress

MetCon:  Workout #2 from the 2013 Crossfit Open.

BHeg: 212, or 7 rounds +2 (45#, 17" step-ups)
DH: 247, or 8 rounds +7 (55#, 19" step-ups)
KZ: 248, or 8 rounds +8 (55#, 18" step-ups)
SS: 225, or 7 rounds +15 (55#, 17.5" step-ups)
BB:  193, or 6 rounds + 13 (66#, 17" step-ups)
DF:  180, or 6 rounds even (77#, 18" step-ups)
KD:  214, or 7 rounds + 4 (55#, 17.5" step-ups)
KE:  200, or 6 rounds + 20 (55#, 19" boxjumps)

Compare your results to competitive athletes worldwide on the leaderboard.  (Play around with the filters at the top for different information.)

4-minute couplets

Strength:  3x5's (or 3x3's for KZ)

MetCon:  Complete as many reps as possible in each couplet below.  Rest 2 minutes between couplets.

(A)  10x wallballs + 10x swings
(B)  10x boxjumps + 10x pushups
(C)  10x ring rows + 10x burpees

3 rounds of 3x1-minute stations (row, boxjumps, wallballs)

Warmup:  adding in Turkish getups

Strength:  3x5's with . . .
     - frontsquat, SOHP, db rows
     - powerclean, deadlift, benchpress

MetCon:  3 rounds of
     - 1 minute rowing
     - 1 minute boxjumps

     - 1 minute wallballs

     - 1 minute rest

(Compare to December 5)

Push-ups + Box Jumps

Strength

We introduced a new lifting structure:

A - Front Squats, Overhead Press, Dumbbell Rows

B - Power Cleans, Deadlift, Bench Press (no change)

Prior to the Metcon...

We discussed doing full-plank push-ups with hands on a bench (around 17" high) as an intermediate step between modified push-ups on the knees and full-plank push-ups on the ground.

Metcon

For time...

10, 9, 8, ..., 1

Push-ups

Box Jumps

KZ  6:57 (17" box, 17" push-ups)

SS  6:20 (15.5" box, 17.5" push-ups)

BHeg  7:01 (13", knee push-ups)
KD  5:16 (17.5", full push-ups)
KE  5:52  (19", full push-ups)
DF  6:46  (17", full push-ups)

Pushups Test + Deadlifts/Boxjumps Ladder

Warmup/Skillswork:  Working on stuff for hang power snatches

MetCon (A):  Before lifting:  1-minute pushup test.  Set a standard:  knees or toes, chest-to-ground or 90-degree arms, no snaking/bucking/noodling.  Have a partner judge your reps, counting only those that meet the standard.

DH:  on toes, feet together, 90-degree arms = 38
BHeg:  on knees, 90-degree arms = 31
BB:  on toes,  90-degree arms = 27
BHam:  on toes, 90-degree arms = 40

(NOTE:  For kicks, you can compare your results to the standards for the ACSM pushup test, which allows women to do modified knee-pushups.  The Army also has a pushup test, though it's 2 minutes.  Still, you may be able to do as many in 1 minute as the army requires recruits to do in twice that time!  See Army standards below - 60 points is passing; 90 points is excellent!)

US Army PFT standards for men.  60 points is passing; 90 is excellent.

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Strength:  5 x 3's EXCEPT for deadlifters.  You should sub in some kind of pulling work today -- pullups, db rows, lat pulldowns, etc.

MetCon (B): After lifting:  Complete as many reps as possible in 7 minutes of . . .
1 deadlift, 2 boxjumps
2 deadlifts, 4 boxjumps
3 deadlifts, 6 boxjumps
4 deadlifts, 8 boxjumps
5 deadlifts, 10 boxjumps
6 deadlifts, 12 boxjumps
7 deadlifts, 14 boxjumps
8 deadlifts, 16 boxjumps, etc......

For the deadlifts, use the same load you're currently using for your working sets of 5's.  Your score is your total number of reps on both movements combined.

The Saturday crew came in and did all this work on their own.

Big props to all y'all!

Box Jumps + Push-press

Warm-up / Skill Work
Hang Power Snatch and Overhead Squat

Strength
3 x 5's

Metcon
5 rounds, AMRAP
30 sec box jumps
30 sec rest
30 sec push-press
30 sec rest

This is a "power bias" workout.  Rest is built into the workout, so we want you going as hard as possible during the work periods.  Power, by the way, is work divided by time.  The time is fixed at 30 seconds in this workout, so the more work you do, the higher the power output.  If athlete A does 10 reps at a given weight in 30 seconds, and athlete B does 5 reps at the same weight in 30 seconds, then A's power output is higher.  More work is being accomplished in the same span of time.

THE MAIN POINT OF OUR STRENGTH AND CONDITIONING SESSIONS IS TO INCREASE YOUR POWER OUTPUT ACROSS A WIDE RANGE OF MOVEMENTS AND TIME.

In CrossFit terms, we're seeking "Increased work capacity across broad time and modal domains."

box jumps reps / push-press reps
KZ: 56#, 18" - 11/11, 11/11, 11/9, 11/7, 12/5
SS:  56#, 17.5" - 11/10, 12/9, 12/9, 12/9, 13/9
BU: 33#, 17.5" - 10/12, 10/13, 10/12, 10/10, 10/12
BHeg:  44#, 12" - 9/10, 9/10, 10/8, 10/5, 11/6

BHam:  67#, 24" - 10/15, 10/14, 11/12, 12/13, 13/14 (Totals = 56/68)
DF:  67#, 17" - 10/13, 11//11, 10/10, 10/8, 10/7 (Totals = 51/49)
KS:  33#, 13" - 10/11, 12/12, 11/10, 12/11, 10/11 (Totals = 55/55)
KD:  33#, 17.5" - 11/12, 12/13, 13/14, 13/13, 13/12 (Totals = 62/64)
KE:  44#, 19" - 10/11, 11/11, 11/12, 12/11, 12/10 (Totals = 56/55)

Box Jumps + Push-ups

Strength

3 x 5's

Metcon

An elegant couplet:

For time...

20, 15, 10, 15, 20

Box Jumps

Push-ups

BHam  11:23

DF  12:09

BU  11:16

KE  9:06
PR  8:34
SS  8:49 (subbed step-ups for boxjumps)
KZ  8:16
BHeg  9:30

3 rounds of 3x1-minute stations (row, wallballs, boxjumps)

DH's new kipping pullups!

KE squatting with big wheels!

Strength Training: 3x5's (except squatters, who moved up to 4 sets of 5's)

MetCon:  3 rounds of . . .
     - 1 minute rowing
     - 1 minute wallballs
     - 1 minute boxjumps
     - 1 minute rest

10-minute AMRAP: manmaker + boxjumps

Strength Training:  3x5's

MetCon:  As many rounds as possible in 10 minutes of . . .
   - 5 manmakers (pushup, pull right, pull left)
   - 15 boxjumps

KZ ~ 6 rounds + 5 mm + 3 bj (10# dbs, 17" box)
DH ~ 7 rounds + 1 mm (12# dbs, 19" box)
BB ~ 5 rounds + 5 mm + 12 bj (10# dbs, 16" box)
KE ~ 5 rounds + 5 mm + 7 bj (12# dbs, 19" box)
CL ~ 5 rounds + 3 mm (15# dbs, 12" box)
BU ~ 6 rounds (4# dbs, 12" box)

Invictus Partner WOD: swings, burpees, boxjumps

Strength Training:  3x5's

MetCon:  (adapted from Crossfit Invictus, Sept. 22)
In teams of two, with only one partner working at a time, complete THREE rounds for time of . . .
    - 50 kettlebell swings
    - 40 burpees
    - 30 boxjumps

Team DH+PR:  18:16
   - DH used 30# for swings, 19" boxjumps
   - PR used 20# for swings, 24" boxjumps
   - swings split 25/25, burpees in 10's, boxjumps 15/15

Team KZ+BHeg:  21:19
   - KZ used 12kg for swings, 17" boxjumps
   - BHeg used 15# for swings, subbed step-ups (x2) for boxjumps
   - swings split 15/15/10/10, burpees in 10's, boxjumps 8/8/7/7

Team BB+BHam:  16:39
   - BB used 12kg for swings, 2 blue boxes + 20kg plate for boxjumps
   - BHam used 35# for swings, 19" boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team KE+KD:  15:16
   - KE used 30# for swings, 11" boxjumps
   - KD used 20# for swings, 2 blue boxes for boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team BU:  12:40
   - going solo, with an invisible partner, resting as needed
   - 10# swings and stepups on Reebok step

Rowing, Box Jumps, Swings

Strength Training:  3 x 5's

Metcon:  3 rounds, 1 minute each of ...

-Rowing

-Box Jumps

-Swings

-Rest

Couplet/Reverse Ladder: Boxjumps + Toes-to-Bar

Strength training:  3x3's (Friday), 3x5's (Saturday)

Metcon:  Couplet/Reverse Ladder of . . . 

Boxjumps (hip extension) + Toes-to-Bar (hip flexion)

     - 15 boxjumps + 3 T2B

     - 12 boxjumps + 6 T2B

     - 9 boxjumps + 9 T2B

     - 6 boxjumps + 12 T2B

     - 3 boxjumps + 15 T2B

The options for Toes-to-Bars modifications:  Hanging Leg Raises (HLR's) or plate-weighted sit-ups.

Manmakers + Boxjumps

Strength training:  3x5's (Friday), 3x8's (Saturday)

MetCon:  5 rounds for time of . . .

• 5 manmakers
• 15 box jumps