Notes: YES, these are full depth squat cleans, meaing you get your ass under the bar. You can power clean it but then you’ll have to go down anyway into a front squat. Coming up out of the front squat the bar must travel overhead; you can come out of it thruster style, front squat then push-jerk style, front squat split jerk style (most ineficient way for this wod), or some cool hybrid style that you made up right before hand. I would, however stick to the thruster or front squat push jerk style. Chose weight accordingly.
Post split times for A and total time for B to comments.
Notes: regional athletes: make sure these swings are perfectly straight armed and the bell is perfectly verticle at the top of each swing. If you feel that start to be an issue drop and do some burpees! Ya Burpees!
If you have at least 15 unbroken handstand push-ups make these 6″ deficit HSPU’s. That equals 45# plates plus 25# plates under your hands, head touches the floor.
The squats read: “3-3-3+” meaning you complete your warm-up sets, then complete a medium effort set for 3 reps, then a medium-tough effort for 3 reps, then a max effort set for as many reps as possible, heavier then the second set- ie: 225(3 reps)-255(3 reps)-275(7 reps). And yes, these are Low Bar Back Squats, we are trying to move as much weight for as many reps as possible. That being said, keep your knees out, push your hips back, and keep your chest up tall. It happens too much where a person will keep there knees in preventing any type of depth in their squat (plus making them prone to an abundance of injuries) and to stand up from the squat they use more of a “good morning” than a squat. This is happening because people want a high number on the whiteboard. There is a difference between testing and training, everyday cannot be a test, it has to be training if you want to see results and achieve your personal goals. Today, these squats will not be recorded on the whiteboard, write them down for your personal records and also wright down in your personal records how your form was today, was it where you wanted it to be? how was your depth? These are sometimes more important questions than: “what weight did I use?”
Notes: While the rest of the team is repping out burpee box jumps or burpee pull-ups (only one person working at a time on these two) one person on the team is holding a barbell overhead. the team can only work while the barbell is overhead. Barbell weight is 165#/115#. Have Fun!
Notes: dress warm if your here in the am! Your push-ups will be performed outside, meaning you wil,have no access to bands or benches. To scale your push-ups (as flops are unacceptable) you can scale the number of reps or go from your knees. Also, this wod is a CFO original. Stamp.
Notes: You must accumulate 30s in the given hold before moving onto the next hold. L sit should be performed with rings Set up one “cubit” apart and one “cubit” off the floor and 45# plates under your feet. If an L sit cannot be achieved scale with tuck sit, L sit on the pullup bar, or tuck sit on the bar. Handstand hold can be performed against a wall or freestanding.
Notes: Feel free to scale to ring dips if you have at least 15 reps in a row. Otherwise play with the angle of your ring push-up for maximum intensity.
Our new CrossFit Oshawa Camo Style Shorts are available for pre-order at the desk. $50/short, sizes are: 28″30″32″34″36″. Make your order by next friday, as we’d like to get these shorts in before regionals.
Notes: if you know an approximate 1 rep max for your overhead squats you should build up to about 90-95% of that number and use that weight for all five sets. We’re not going for a 3 rep max here, we are strength training and looking for a lot of work being done. That being said, if you have not a clue where your 1 RM would be at this point, build up (starting heavy) and go for your 3 rep max. Also, if you do not have the capability yet to perform a full range of motion overhead squat with the 45# bar, we will scale with tempo high bar back squats for a 5 count hold in the bottom.
Note: there is no rx’d weight for the kettlebell, use whatever suits you. The shuttle runs will be marked with cones, make sure you touch the ground between direction change, Everytime you touch the ground constitutes 1 rep.
Notes: To scale the wall walk: Perform a handstand hold (against the wall) for a cumulative 10s for every rep of the wall walk. example: if there are three wall walks you must hold the handstand for 30s. If you cannot kick up to the wall, use a plank hold, you can make it harder by placing your feet on boxes. Remember your HOLLOW BODY POS. on these, if you feel pressure on your low back you need to get tighter and create that hollow body.
Great work in the open Ladies and Gentlemen, It was a pleasure hosting the wods and watching all of you come together with great attitudes to tackle these challenges! It’s all wraped up, onto CrossFit Oshawa’s summer festivites. There is a lot of exciting stuff coming up, including Regionals, FarmFit, and more.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]
Notes: One person working at a time on the rower and the human wheel barrow. Medball passes are on the 8′ Pull-up bars- one person on each side tossing the medball back and forth. Each pass must go above the bar without hitting the pull-up bar. If you are competing in the open tomorrow, take a rest day today, if you do plan on coming in: warm-up, work on your beat swing for a while and then long stretch.
Note: think about setting up similar to the 12.1 open wod for the Burpee pull-ups. if you do not have pull-ups, use a “jumping pull-up” out of your Burpee. Make sure you have plates set up underneath the pull-up bar that you can step onto. In the Burpee pull-up we must see the chest hit the floor and the chin over the bar.
