Weekly WOD Insights 1/27/20

We will start this week the same way we ended a few weeks ago.  We did this same format on Sunday 1/12.  This is an opportunity to learn or improve your technique on the Push Press, or Push Jerk, … or if you’ve had considerable practice with either, work on some quality reps at a heavier load than normal.  However, rather than spending 20-25 minutes on part A., we’ll only spend 12 minutes so we can still get a longer part B workout.  For Beef and Bison the weight doesn’t increase, nor does the gymnastic skill increase, rather, the rep scheme increases, meaning the demand for most people doing these versions will be muscle stamina limiting, as opposed to cardio-repiratory.
A.) 12 minutes to work up to a heavy 1 Rep Push Press or Push Jerk
B.) 15 minute AMRAP
8 Shoulder to Overhead (75/55) (ADV. 95/65) (Beef 12 @95/65) (Bison 18@95/65)
5 Pullups (ADV. 8 Pullups or 4 C2B) (Beef 10 C2B) (Bison 15 C2b)
8 Lunges 75/55 (Beef 12) (Bison 18)
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This is a 26 minute workout with a little different format, rather than having a set distance Buy In, the time is set, and you’ll try to accumulate max meters in that first 13 minutes.  We rarely program workouts with that duration on a single machine not because there isn’t a benefit to it (quite the contrary), but because we are limited on the number of machines.  Remember if you are starting with the max meters, don’t go at 100% effort as you still have 13 more minutes of work to do when you’re done.  80-85% effort throughout should yield the best result and keep you out of the pain cave for the majority of the workout.  For those that choose to run outdoor for this one you can choose any combination of run routes.  You can start with our 1 mile or 1.5 mile course (which are equivalent to 1600 or 2400 meters), then do either 200 or 400 meter runs until you hit the 13:00 minute mark.  Or, if you’d rather just stick with 400 or 800m Runs from the beginning, to better track your pace, that’s fine too!  For the second part of the AMRAP there is the option to do either dumbbell snatches or kettlebell snatches.  While some exercises are performed the same, whether it’s with a dumbbell or kettlebell, the kb snatch is quite different from the db snatch.  While I really enjoy doing KB snatches, I’m still trying to get better at teaching them.  Bottom line, if they hurt, or feel unstable, don’t do them, just stick with the simpler DB snatch.
26 minute AMRAP
Max Meters any machine or outdoor running
10 Dumbbell or KB Snatch (DB 45/25lbs.– KB 35/18) (ADV. 12@50/35 or KB 44/26)  (BEEF 12@55+/40+ or KB 53/35)
8 Box Jump Overs (ADV. 10)
8 Hanging Knee Raises or Alternating V-Ups (AD. 6 Toes to Bar) (Beef 8 Toes to Bar)
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A.) Back Squat
*ascending weights
ADV. 3-3-3-1-1-1
*score sum of heaviest lifts

It’s hard not to smile when you’re on the Assault Bike!
B.) 2 Person Team Finisher

Women Team 2000m Row/Ski or 5K Bike
Co-Ed Team – 2400m Row/Ski or 6K Bike
Male Team – 2800m Row/Ski or 7K Bike

*switch every 200 meters (row/ski) or every 500 meters Bike
*perform 6 Strict Burpees, or 8 Down/Ups prior to each set of 200m Row/Ski or 500m Bike
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 For part B.,  Rx’d folks and those still relatively new and general the dumbbell Push Press (2 db’s) is meant to give a good intensity workout “keep your heart-rate up”.  The 15 ft. HS Walk is the same.  However, the ADV. version which is wall walk w/ 8 shoulder taps is for those that are not yet able to consistently HS walk, but aspire to.  Keep in mind though while those going Rx’d or Beef may be “racing through this for time” if you are doing wall walks, you should at least slow down during this portion of the workout, and perform it for quality.  You should also do lots more wall walks with shoulder taps, outside of a metcons, to continue to improve your strength, stability, and familiarity being inverted.
12-15 minute clock A1. & A2.)  for Quality
A1.) 4 Sets 8-12 Reps
Bench Press or Dumbbell Bench Press
A2.) 4 Sets 4-8 Reps
Assisted, Unassisted, or Weighted Pullups
*all variations should be done strict
B.) I ❤️ Walnut Creek
5 Rounds
200m Run
15 Jumping Air Squat
10 Dumbbell Push Press 25/15 (ADV. Wall Walk w/ 8 Shoulder Taps) (BEEF 15ft. HS walk)
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Sometimes is just fun to pick up heavy sh*t and throw it back down and it not be in the form of a barbell. I was really happy with well people did last week on the D-Ball workout so here’s another chance to play around with some over priced rubber coated sand balls.  If however you’re not into the D-Ball or it bothers your back, sub MAX Bike Calories for the D-Ball station. 
A.) 15 minute EMOM
2 Clean & Jerks or Snatchs
ADV. 1 C&J or Snatch (approx. 85-90% 1RM)
B.) Get to the CHOPPA!
9 min. alt EMOM
1 minute at each exercise
*score is total D-Ball or Sandbag Over the Shoulder reps
Minute 1: (1) 70m Sled Push
Minute 2: MAX REP D-Ball or Sandbag Over the Shoulder
Minute 3: 1 Rope Climb (ADV. 1 Short or 2 Regular Rope Climbs) (BEEF 2 Regular UNBROKEN Rope Climbs)
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This Saturday’s partner workout is programmed by Bri!  While a lot of our partner workouts (and most of my favorite ones) have both people working at the same time, this one only has 1 person working at a time… but given the larger rep schemes that added rest will be welcomed and necessary.  However, don’t let the big rep scheme intimidate you, think of each round (Rx’d) like this: Wall Balls will be done in 3-4 sets of 10 reps, jump rope will be 2 sets of 25 double unders or 2 sets of 50 singles, and pullups will just be 2 sets of 5 reps.  Looking at it like this is WAY less daunting!
22 minute partner AMRAP:
75 Wall Balls (ADV. 100) (BEEF 150)
100 Double Unders or 200 Singles Unders (ADV. 150) (Beef 200)
20 Pullups (ADV. 30 Pullups or 20 C2B) (Beef 15 Ring or 20 Bar Muscle Up) (Bison 30 Ring MU)
*one person works while the other rests.  switching working partner as often as you like, but move through the exercises in the order shown
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Part A. is another opportunity to work some quality deadlifts at a heavier load than normal.  No touch-n-go reps for part A., and if you’re still new to CrossFit, or weightlifting in general, stick to 5 reps, instead of 2 reps.  Deadlift weight for part B. should be something you can do unbroken, or with just one break.

A.) 12 minutes to work up to a heavy 2 Rep Deadlift
B.) 3 Rounds for time:
12 Deadlifts 135/95
403m Run (Rx’d+ 603m Run)
12 Down/Ups
12 Deadlifts 165/115 (Beef 205/145) (Bison 225/155)
603m Run
10 Burpees (Beef 10 Bar Facing Burpee)
reposting this not b/c I like hearing myself talk, but lots of people still asking “what’s the purpose of the down/ups?”