Benchmark Re-Test

Skill/Strength: Skill
Power Cleans
Technique & Efficiencies
Concentrating on starting position and the rack position

WOD: Conditioning
Today is the last day of the New Day CrossFit Nutrition Challenge. I would like to congratulate each of you for your hard work in the box and your many recipes and posts about your nutritional lifestyle changes that took place over the last two months. Your points sheet will need to be completed and turned in by March 2nd and the winner will be announced by Monday March 7th.

Today we will be re-testing our Benchmark WOD:

7 min AMRAP
3 Power Cleans
3 Over the Bar Burpees
6 Power Cleans
6 OTB Burpees
9 Power Cleans
9 OTB Burpees
12 Power Cleans
12…

The reps ascend by 3 reps each round.

Your total will be compared to your initial score from January 4th.

Finish: Recovery
Mobility (Shoulders & Back)

Team WOD

WOD: Conditioning
Push Press
15 mins to find 1 RM

5 RFT:
10 Push Ups
10 Push Press (60% of 1RM)
10 Ring Dips

Partner A works – Partner B Holds a Plank. Partner A can not work unless Partner B is holding the plank. A round consists of each partner completing their reps.

CrossFit Open 16.1

WOD: Conditioning
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Mobility Workshop

Mobility
Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

60 Seconds

Skill/Strength: Skill
Pistols
Technique & Efficiencies
Scaling
Accessory Work

WOD: Conditioning
3 Rounds of:
Hang Power Cleans (95/63#)
Pistols
KB Swings (24/16kg)
Ring Dips
HSPU

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round with a one minute break between rounds. on call of “rotate”, the athletes must move to the next station immediately for the best score. One point is given for each completed rep.

Finish: Midline
25 barbell Roll Outs

Team WOD

WOD: Conditioning
10 mins to find 1 RM in Hang Clean (full squat)

-then-

For Time:
100 Wall Balls (20#/14#)
100 Pull Ups
100 Box Jump
100 Hang Cleans (full squat) 60% of 1RM
100 Row (Cal)

Post total time.
*Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.

Baseline

Skill/Strength: Athlete’s Choice
A skill is the ability to do something well. Today we are going to assess your goals, place a goal on the board and test your current ability and determine your baseline.

Please come early to stretch and warm up, place your goal on the board and speak with a coach for specific exercises pertaining to the movement you will be testing.

WOD: Baseline
10-15 mins to determine your ability. The results of your test will be placed on the board by your name and retested next quarter.

Finish: midline
50 KB Swings

Fiesta Forty

Skill/Strength: Skill
40 Double Unders for Time
Rx+ = Unbroken
Rx = Sets of 10 or more or the reps don’t count
Rx- = 3:1 singles

WOD: Conditioning
2 RFT:
20 Slam Balls
20 Push Press (76/53#)
20 Hollow Rocks
20 OH Squats
20 SDLHP
20 Med Ball Cleans (20/14#)
20 Hang Power Snatches
20 Burpees
20 TTB
20 Back Squats

Finish: Melodic
Sing Happy Birthday to Coach Jess!!!

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