Monday Workout: Push Jerks, Open WOD 13.4

What an awesome weekend of competition in Richmond at the SuperFit Games National Championship!  For complete results, visit the link here: Scoreboard
Congrats to all our competitors!  Onward to the Open!

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STRENGTH

Touch and Go Push Jerk, 4 sets of 7 reps

Notes: Moderate weight, focus on solid lockout and standing up weight after each rep

WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • Clean and Jerk (135/95) x 3
  • Toes-to-Bar x 3
  • Clean and Jerk x 6
  • Toes-to-Bar x 6
  • Clean and Jerk x 9
  • Toes-to-Bar x 9
  • Clean and Jerk x 12
  • Toes-to-Bar x 12
  • Clean and Jerk x 15
  • Toes-to-Bar x 15
  • Clean and Jerk x 18
  • Toes-to-Bar x 18 . . .

Notes

  • For Level 1, scale to V-ups, and consider using dumbbells for clean and jerks.
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Every rep counts in this workout. You will enter your score as the total number of reps.

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start This Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

Competition Class 2.7.2016

Good luck to all competing in Richmond today!

1) Deadlift 7-7-7 alternating with a 50-60% set of strict pull-ups

2) 10 minutes to work on skin the cat

3) For time: 13 burpees, 13 thrusters (135/95), 13 burpees, 13 thrusters

Rest 4 minutes

For time: 10 lateral box jump overs (24/20), 10 power snatch (135/95), 10 lateral box jump overs, 10 power snatch

Rest 4 minutes

For time: 7 inverted burpees, 7 squat clean and jerk (135/95), 7 inverted burpees, 7 squat clean and jerk

4) Row 2000m, 100 sit-ups (not for time, break up however you want)

We have a number of competitors representing CrossFit Charlottesville this weekend at the SuperFit Games National Championship in Richmond (Feb 6-7)!  Scott L competes on Saturday with Chad P.  On Sunday, the teams competing include: Natalie E/Joey M, Hannah D/Kate L, Andrew U/Laura S, Kyle R/Joyce C, Hannah H/Jarrett D, and Nick E/Davis G. Come up and cheer on your fellow members this weekend if you’re in the area!
For Details, check out their FB page here: SuperFit National Championship 2016

STRENGTH

Overhead Squat, 3 sets of 10 reps

Notes: Take bar from floor – scale to FS or goblet squat if necessary

WOD

Level 1

For Time:

Row x 400m

Then, 3 Rounds of:

  • Hang Power Clean (65/35) x 10
  • Box Jump Step Down (18/12) x 10
  • Burpee x 10

Row x 400m

Level 2

For Time:

Row x 500m

Then, 4 Rounds of:

  • Hang Power Clean (135/95) x 10
  • Box Jump Over (24/20) x 10
  • Burpee x 10

Row x 500m

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

WOD

Level 1

3 Rounds of:

  • Push Press (75/35) x 15
  • Russian KBS (40/20) x 15
  • Run x 200m or Row x 250m

Level 2

3 Rounds of:

  • Push Jerk (115/85) x 15
  • Russian Kettlebell Swing (70/53) x 20
  • Run x 200m or Row x 250m

GYMNASTICS STRENGTH

5 Sets (scale to 3 sets if needed):

  • 10 False Grip Ring Row
 (elevate the feet for high end performers and 1121 tempo)
  • 10 Strict Ring Dip
 (use a box for or band as needed, turn rings out)
  • 5 Tuck Up Lower To L-Hang (slow as possible, use a box and slowly lower down through muscle ups as needed)

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

STRENGTH

OTM 10: Hang Power Snatch + Power Snatch

*Start around 60% and build as you are able to. Can drop and reset after hang power snatch.

WOD

In Teams of 2, AMRAP 18:

P1 Row x 500m

P2 AMRAP of the following:

  • Burpee Pull-up* x 5
  • Box Jump Step Down (24/20) x 10
  • Wall Ball to 10′ (20/14) x 15

*Ideally, pull-up bar is about 6-8″ above your reach. Scale height of pull-up bar as needed (i.e. burpee + jumping pull-up where pull-up bar crosses below wrist), or do 5 burpees + 5 ring rows.

Notes: Partner 1 rows 500m while Partner 2 performs AMRAP – once P1 finishes rowing, P1 picks up on AMRAP where P2 left off, and they switch.  Score is number of rounds and reps completed on AMRAP portion (rowing doesn’t count towards score).

Scale as needed on box height and wall ball weight.

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

WOD

Level 1

Every 2 Minutes for 5 Sets:

  • Hang Dumbbell Squat Clean x 7
  • Jump Rope Single x 50-100

*Choose challenging weight for db squat cleans, and squat to ball or box to maintain appropriate depth if necessary.  Shouldn’t be more than 60-75 seconds of work, but cutoff is at 90 seconds so you have some time to reset for subsequent sets.

At the 15:00 Mark

AMRAP 6:

  • Row x 100m
  • Push-up x 10

Level 2

Every 2 Minutes for 5 Sets:

  • Squat Clean (135/95) x 7
  • Double Under x 30-50

*Goal should be “touch and go” on squat cleans, so try to build each set or choose appropriate weight to use for 5 sets (i.e. go heavier than suggested weights if possible).  Scale DU appropriately so that you can go for unbroken sets if possible.  Shouldn’t be more than 60-75 seconds of work, but cutoff is at 90 seconds so you have some time to reset for subsequent sets.

At the 15:00 Mark

AMRAP 6:

  • Row x 100m
  • Handstands Push-up x 6

*Use deficit if possible. Each set of HSPU should be unbroken if possible, so scale reps appropriately.

GYM STRENGTH/ACCESSORY WORK

Single Leg Deadlift, 3 x 10/leg

*Use barbell or kettlebell, and maintain good core position (i.e. should not be going all the way to the floor if you cannot maintain neutral spine position).  Weights should be light/moderate, and movement should be controlled.

Advanced: Single Leg Deadlift to Pistol*

*Transition kettlebell from hanging position to front rack for pistol squat

STRENGTH

Push Press, 5-5-5-5-5, building each set

*Do touch and go reps if possible. Take bar from floor or rack

WOD

Level 1

AMRAP 10:

  • Hang Power Snatch (55/35)* x 10
  • V-Up x 10
  • Burpee x 10

*Consider subbing dumbbell snatch if necessary

Level 2

AMRAP 10:

  • Power Snatch (75/55) x 10
  • Toe to Bar x 10
  • Lateral Bar Burpee x 10

*NO dropping bars loaded with 10# plates only – power snatch weight should be light enough that you can control it to the floor, even if you’re tired : )

Competition Class 1.31.2016

1) 10 minutes to establish a split jerk x2

2) Front squat 3-3-3-3

3) 10 minutes of skill work on pullovers and bar muscle ups

4) 50-40-30-20-10: Wall ball (20/14), sit-up. Wall balls must be unbroken, scale to a reasonable rep scheme.

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What an incredible morning! A visit to the box by CrossFit founder and CEO, Greg Glassman.

SKILL/STRENGTH

Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility

WOD

Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster (30/15 per hand)
  • Ring Row

Level 2

“Fran”

21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here

Rumor has it that we’ll have a VIP guest
appearance before the 8AM class – the founder and CEO of CrossFit, Greg Glassman!

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GYM SKILL WORK

Spend 20 Minutes Max working on the following skills (roughly split 10/10 between the two):

  • Pistols
  • Rope Climbs

Notes: Pistols – If necessary use light KB to counter weight, pull up bar supports, rings, or practice “candle stick” roll, etc. Advanced can attempt pistol with barbell overhead. Rope Climbs – Focus on efficient foot locks, attempt 5-6 times during the time allowed (if necessary start sitting on box to find correct leg lock).   Advanced can attempt efficient legless rope climbs or L sit rope climb.

WOD

Level 1

3 Sets for Total Time:

  • V-Up x 15
  • Russian Kettlebell Swing (35/20) x 25
  • Jump Rope Single x 50
  • Burpee x 5
  • Rest 1 Minute

Level 2

4 Sets for Total Time:

  • Toe to Bar x 15
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50
  • Rest 1 Minute

ANNOUNCEMENTS

  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!