Open Workout 13.1
AMRAP 17 minutes:
40 Burpees
30 Snatches, 75 / 45 lbs
30 Burpees
30 Snatches, 135 / 75 lbs
20 Burpees
30 Snatches, 165 / 100 lbs
10 burpees
Max rep Snatches, 210 / 120 lbs
Proceed through the sequence below completing as many reps as possible in 17 minutes. This was originally run with the burpees being performed to a target 6″ above the athlete’s max standing reach. We’re not going to use targets today so be sure to fully open at the top of your burpees and reach your arms overhead. The snatches can be performed anyway–power or split are acceptable.
Post rounds and Rx to comments.
Compare to 3.8.13.
Some of our amazing dudes took this amazing photo at the CrossFit Hoboken Winter Challenge 8.0 yesterday!
- GOOD LUCK to Coach Arturo, Jake L., and Todd C. today! They’re competing in the Holiday Season Open in Garden City, NJ. Get more details here. Let us know how it goes, guys! We’re rooting for you!
Training Cycle Template
Our new training cycle begins TOMORROW. You can always find the information below in the left-hand tab under Member Resources, called Training Cycle Template.
Training Cycle Dates: M 12/14 – Su 2/7
Crush Week: M 2/8 – S 2/14
Transition Week: Will be the first week of the following cycle, starting February 15, 2016
Cycle Goals:
- Prepare for The Open
- Increase aerobic and overall work capacity
- Develop proficiency in cycling the Olympic lifts
- Improve overhead strength and cycling proficiency
Monday: Shoulder-to-Overhead/Handstand Push-Up Work + WOD
Wednesday: Back Squat/Front Squat + WOD
Thursday: Snatch/Overhead Squat Work + WOD
Saturday: Back Squat/Front Squat + WOD
Sunday: Clean work + WOD
The Shoulder-to-Overhead, Snatch/Overhead Squat, and Clean work will be varied. These days will look much like prepping for an Open workout. Warm up, lift heavy enough to prime your body and mind for the lighter weights used in an Open workout, and then attack the met-con.
Performance Squat Cycle
Back Squat (BSQ) first, then move directly into the Front Squat (FSQ). On heavy days, hit the required reps and leave it there. These should feel almost too easy for the first few weeks. On volume days, aim to hit at least 8 reps, pushing the set up to a max of 12. End the set 2-3 reps shy of failure however.
Weeks 1 to 8:
1. Heavy: BSQ 80%x1x2, FSQ 80%x1x2
2- BSQ 50%x8-12×2, FSQ 50%x8-12×2
3- Heavy: BSQ 82.5%x1x2, FSQ 82.5x%x1x2
4- BSQ 55%x8-12×2, FSQ 55%x8-12×2
5- Heavy: BSQ 85%x1x2, FSQ 85x%x1x2
6- BSQ 60%x8-12×2, FSQ 60%x8-12×2
7- Heavy: BSQ 87.5%x1x2, FSQ 87.5%x1x2
8- BSQ 65%x8-12×2, FSQ 65%x8-12×2
9- BSQ 90%x1x2, FSQ 90%x1x2
10- BSQ 70%x8-12×2, FSQ 70%x8-12×2
11- Heavy: BSQ 85%x2x2, FSQ 85%x2x2
12- BSQ 75%x8-12×2, FSQ 75%x8-12×2
13- Heavy: BSQ 87.5%x2x2, FSQ 87.5%x2x2
14- BSQ 80%x8-12×2, FSQ 80%x8-12×2
15- BSQ 90%x2x2, FSQ 90%x2x2
16- BSQ 75%x Max Reps (1-2 shy of failure), FSQ 75%x Max Reps (1-2 shy of failure) *Rest as needed between sets
Fitness Squat Cycle
Back Squat (BSQ) first then move directly into Front Squat (FSQ). Start the first week light enough to make all the reps without too much difficulty. The goal is to increase the reps by 1 each week using the same weight. If you tested a 3RM at the end of last cycle then start with a weight slightly below it and aim to use that weight for your 2×3 in week 4.
Weeks 1 to 8:
1- BSQ 2×3, FSQ 2×3
2- 90% of E1
3- BSQ 2×4, FSQ 2×4
4- 90% of E3
5- BSQ 2×5, FSQ 2×5
6- 90% of E5
7- BSQ 2×3, FSQ 2×3
8- 90% of E7
9- BSQ 2×4, FSQ 2×4
10- 90% of E9
11- BSQ 2×5, FSQ 2×5
12- 90% of E11
13- BSQ 2×5, FSQ 2×5, heavier than last week
14- 90% of E13
15- BSQ 5RM, FSQ 5RM
16- BSQ 80% of 5RM x Max Reps (1-2 shy of failure), FSQ 80% of 5RM x Max Reps (1-2 shy of failure)
_____________________
Danny MacAskill + a GoPro + Cascadia = NUTS International Mountain Bike Magazine
11am Active Recovery is CANCELLED today
It’s the last day of CRUSH WEEK. Get after it, everyone!
AG:
Skill: Kipping/Butterfly Pullups
Strength:
:30 on :30 off, V-Tuck with Arm Beats, V-Tuck with Single Leg Extension
WOD:
Death by Pullups
9am with Jess and McDowell
Middle of December. 60 degrees. Gate open!
Back in 2013 I was only able to get 3 reps at 135# and failed a bunch.
Today I hit 24 reps at 135# for a total of 124 reps.
Very happy with that improvement. Looking forward to a new cycle starting tomorrow.
First time doing this and really liked it. Finished with 153 reps Rx. Really wanted to get at least 1 at the third round since my recent snatch PR is 108, but knew it would be a challenge after all that work, so I'm really happy with the result. Many thanks to Jess and McD with the extra push through those last few.
Burpees were quick without pushing too much. First round of snatches in 20-10. Second round as 5-3-doubles to the end. At about 13 minutes started the third round with a power snatch, then failed my second attempt. Decided to squat snatch from then on, failing one but was then able to get 2 more. Tried to get one at the last second that I should have bailed backwards, but tried to save and instead looked like one of those terrifying fails you see on YouTube with the bar coming down on the back of my neck. I tucked my head and was totally fine, but I know it looked way worse than it actually was. Thank you to Carlos who came over immediately to check on me.
Wow, Matt & Kayleigh you guys are amazing.
107 reps with 33-53-63. I made it through 7 reps at 63 in about ~2 minutes, which is great for me! In August, at the subway series, I spent 13:00 trying to snatch 65 once. Still amazed by Kayleigh and women who can snatch so heavy.
Leah! If you read this! Kipping pullups at AG today 🙂
Kayleigh wow! So impressed!
I did the 'B' version because it looked like the right scaling option for me as my 1RM is 98# and I've only hit that twice ever. Got through 160 reps- so that was 10 at 75#.
Could possibly have gone heavier but the Rx would have had me staring at the bar a lot and that wasn't what I wanted to do today- I wanted to get as much snatch practice in as possible and got to practice cycling them at heavier weight which I have never done before.
Focused on landing on flat feet for the burpees and bar close and arms like ropes for snatches.
Crush Week has been a lot of fun!
10 AM with McHarp.
Pretty excited to have another crack at 13.1. First time I did it 135 was well, well beyond my ability and I managed to get just one above my head in 8 frustrating minutes of attempts. This time around I managed 8 reps. They were slow, and there were 3 misses. And my footwork was shit. But…progress.
Also, GO HAWKS!
126 reps @ women's Rx
It was surprisingly enjoyable to do so many snatch reps at lighter weights. The pull really started to click for me in the second set.
Also, re. the QOD:
In class, I said the hardest WOD I'd encountered was my first-ever crush week workout (back in early June, when I was fresh out of Foundations). I couldn't remember the details, just that it involved far too many push-ups and that I finished about ten minutes behind everyone else, collapsing between each and every rep and wishing that McDowell and the rest of the class would stop watching so that I could just give up.
Anyway, in my mind, this workout included, like, 200 push ups. But I just looked it up and here's what it was:
3 rounds of 40 air squats, 30 kb swings, 20 pushups, and 10 pullups
That's it.
I guess this means I've made progress.
10 am class
145 reps rx'ed, 15 burpees after 135#
I had it in my head I had to do 30 burpees that round also, I might have tried to get through the round.
Looking forward to the next cycle, might hit OG and do yesterday's also!
150 reps
I went one step down from Rx: 45-65-75. Loaded plates for the 75 but didn't have time to make an attempt. I'm horrible at cycling snatches so it was fun to practice at 45.
@Allie you def miscounted your reps!
10am class on a super warm Sunday. Gate was open!
Metcon: Hit 155 reps (5 reps of the 165#). This was a tough workout but I got 4 more reps than last time and they were way less sloppy. I broke up the first round of snatches into sets of 5 to save my grip, and then just kept a consistent pace on the burpees. 135# snatches were singles with 2 breadth pauses, and for the 165# I mostly muscle snatched them since I was too fatigued to organize getting low.
Cashout: 3 sets of GHD situps, 10, 12, 15.
Yessss!!! Great to find out I did more than I thought! Did157 reps, thanks Kelly!!!
And Noah mentioned AG is going to be dialed in to preparing for the open. Everyone should go if there are skills you want to improve. Today was tons of butterfly/strict/kipping practice. All good stuff!
Go Melody for stringing kipping pull-ups together for the first time!
Coming in late to the posting party…
10 AM class. Discovered in warmup that I can do wall balls IF I catch them perfectly, which isn't always going to happen in WODs. So I may add this movement to warmups only in the next cycle.
WOD: did the B cycle and got through 146 reps (16 snatches into the round of 20). Kinda wish I'd done this Rx, I think I'd have gotten through the round of 75# snatches a little slower. Wrist a bit sore afterward but voodoo banding made that go away pretty quickly, which is good. I was definitely concerned about the volume going in (both snatches and burpees are hard on the wrist) and I'm glad my wrist is learning to bounce back from this kind of thing quickly.
Meet Today…
Snatch
286/297/308
CJ
363/378X/381
313KG total. Thats a 13KG PR total. Won the 105kg Class as well as best overall male lifter.
This past 8 weeks of training with Ro has been the best cycle ive done. Our intensity was on point and it was so much fun. He crushed it today too, in his first meet he took 4th and QUALIFIED for Masters Nationals. Todd C also qualified for Masters Nationals today! BIg shout out to Jimin as well. He found out about the meet FRIDAY and signed up! Way to show up and lift man. SBK was out in force today! AYYYYY. SALUTE
First day back after a 2 week dr ordered hiatus (sick for a week and then the wrist was acting up). Anyways came back to Ag and BOOM! Strung together killing pull ups for the first time. Woohoo! Can't say enough good things about AG and how it has helped some of my basic skills. P
Made it to round 6 of death by pull ups and used a band.
Bummed to have missed crush week, but it was a good cycle. Looking forward to a couple of weeks of group classes before doing the strength cycle in January.