Context: Practice – Using a ‘practice’ approach on an Open workout
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3s at or just below the knee), plus hang squat snatch, plus overhead squat. Or perform 2 cycles per minute for 6 mintues (at 50-60%)
Metabolic Conditioning: “CrossFit Open 17.1”
For time (20 min time cap)
Alternating Hand Dumbbell Power Snatches, (Health: 15#/20#, Athletic: 20#/35#, Performance: 35#/50#)
15 Burpee Box Jump Overs -between every round of db snatches- (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)
Scaling Guide: 14 – 20 minutes. If you do not complete the workout in under 20 minutes, add one second for each uncompleted rep for logging purposes.
TEAM VERSION: Split db power snatches as desired, both partners must complete 15 burpee box jumps over every round at the same time (each person has their own box).
Coaching Tips: Lower the dumbbell to the shoulder each rep before going to the floor to help prevent blowing up the low back. You can switch hands below the shoulder if you’d like to ‘touch and go’. Make sure you use your hips for a big pull to get the db overhead (and avoid pressing it out). Try to move fast on the burpees over the box to give you more time to break up the db snatches. There is no ‘hip open’ requirement when going over the box, but you must face the box in a straight line for each rep.
"Times Like These"
Context: Practice – Keeping the strength lift ‘light’ at the beginning of a strength focus
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.
Strength: 7 x 1 Deficit Deadlift (7 sets of 1 rep, same weight for each set, at 65-75% of max deadlift)
Super Set: 7 x 2 weighted strict pull-up (or progression)
Metabolic Conditioning: “Times Like These”
7 minute AMRAP (as many rounds as possible)
30′ walking lunge
14 American kettlebell swing (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
Scaling Guide: 4 – 7 rounds, about 1:15 per round, Scale Up: overhead lunge with kettlebell.
Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.
Optional ‘Cash Out’ or Hypertrophy: 4 min max row or airdyne/assault bike, OR 3 sets of 12 neutral grip chin ups in a super set of 12 loaded ‘Jones Squats’
Skill Practice Warm Up: Spend 8 minutes working up to a challenging jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes from the floor (at 50-60%)
Metabolic Conditioning: “Black Hole”
For time. 7 Rounds.
Chest-to-bar pull-ups (Health: 10 jumping chest-to-bar, Athletic: 5/7 reps, Performance: 7/10 reps)
15 Wall ball
100m sprint or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 6
Scaling Guide: 14 – 22 minutes, about 2.5 min per round. Scale Up: 10/12 chest to bar per round.
Coaching Tips: Make sure you have a good way to count rounds on this one! Use your hips aggressively on the chest to bar. Be ready to break these up to prevent hand rips. Go for bigger sets on the wall balls and rest more during the chest to bars. Run so that you can go right into the pull ups with minimal resting.
"Just the Two of Us"
Context: Practice – What can partner workouts teach us about being a better partner outside of the gym
Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weigh with each set to max).
Super Set: 5 x 3 strict Handstand push-up or dumbbell shoulder press (same challenge/weight for all sets)
Metabolic Conditioning: “Just the Two of Us”
8 minute AMRAP (as many rounds as possible) – with a partner, alternate as desired
16 hang power snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
18 push press (same)
20 front squats (same)
Use two barbells, partner must keep the bar off the ground for the reps to count (held at deadlift, front rack, back rack, or overhead)
Indy Version: 8 hang power snatch, 9 push presses, 10 front squats, 30s rest, 8 minutes
Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 75/115lb bar
Coaching Tips: Use small sets and trade off often because of the partner requirement to hold the bar. It will be best to hold the bar in the position for the next movement, but this isn’t a requirement. Both partners should drop the bar to the floor and rest at the same time when things get hard. Make sure you use a good ‘power snatch’ technique and squat under the bar (pushing it up will blow up the shoulders for the push press). Good hip pop will make the push presses easier in the later rounds. Watch out for your low back on this one, and rest often if the back starts to blow up.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds, OR 3 sets of 12 weighted ring dips in a super set with 15 banded good mornings
Context: Competition– Why logging your performances is good for you long term
Skill Practice Warm Up: Spend 5 minutes working on jump rope and double under skills.
Strength: 11 x 1 Deficit Deadlift 3 of 12 (11 sets of 1 rep, same weight for each set, at 55-65% of max deadlift)
Super Set: 11 x 2 weighted strict pull-up (or progression)
Metabolic Conditioning: “Baseline”
40 air squats
30 abmat sit-ups
10 kipping pull-ups
Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds (record only the first round)
Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 burpees, 5 minutes, OR 3 sets of 12 db curls in a superset with 12 loaded hip thrusts