warm up
burgener warm up progression w/ pvc (HOOK GRIP!!!)
- down & up x 5
- down & up / elbows high & outside x 5
- muscle snatch x 5
- snatch landing x 5
- snatch drop x 5
- snatch push press (behind neck) x 5
- ohs x 5
- press under x 5
- heaving snatch balance x 5
- snatch balance x 5
- hang squat snatch x 5
workout
3rnds of:
muscle up x 2
135# squat snatch x 3
135# power clean x 4
135# push jerk x 6
135# squat clean x 8
burpee box jumps @ 24" x 10
then:
15' rope climb ascents w/ no feet x 3
post total time
cfjax thaiboxing session
this week's challenge is brought to us by crossfit hypoxia gym (alan/faith). great workout to emphasize the snatch in a metcon. low enough rep scheme on the snatch, as to not lose the quality of the movement.
ReplyDeletemodifications for this workout is as follows:
-if not able to perform a full squat snatch, snatch the bar in any way, shape or form then perform 3 ohs. that equals one snatch rep (repeat the sequence 2 more times to equal the 3 prescribed reps for this workout).
-our burpee box jumps were performed by doing the burpee, jumping on the box, coming to full extension, then stepping off vice hopping down.
-if not able to perform a true ring muscle up, then either do a bar muscle up/jumping bar muscle up or jumping ring muscle up.
-prescribed load is 135#, however scale it as necessary.
i witnessed many reps fall short of full range of motion. this is a BIG NO-NO. we all need to understand that in order to accomplish the movement correctly, we have to move the load through its FULL RANGE OF MOTION and performing the movement the way it was intended to be moved. a push jerk is not a push press and a squat clean is not a power clean. the benefits of doing things correctly are so profound i could write a book about it. its blatantly and ridiculously obvious when you perform a movement without full range. what's the big deal, you ask? aren't i still working hard and fast, regardless of the range of motion? you might be working hard and fast, but you aren't getting it done right (and you are completely missing out on what crossfit is all about period). picture ANY task being performed fast and hard, but sloppy and messy and half-assed...not really pretty is it? picture athlete (A) doing the task exactly how it should be done without cutting corners or taking shortcuts while STILL working hard and fast, and finishing that task in 20mins. now picture athlete (B) doing the exact same task but taking shortcuts and not finishing the movement completely but finishing the same task in 15mins. because athlete (B) short-changed the range of motion, which in turn changes the whole workout completely, his/her time can no longer be used for comparison.
confused? thanks to mark twight & gym jones for clarifying what i'm trying to in this article:
http://www.gymjones.com/knowledge.php?id=20
name. bodywt. mod. time
turbo j. 155. rx. 16:17
rowdy. 180. mod. 25:00
guy. 175. mod. 30:30
harry e. 250. mod. 19:11
todd. 220. mod. 21:12
christian. 150. rx. 23:24
jon. 158. mod. 15:41
dustin. 167. mod. 20:58
cav. 162. mod. 17:50
dr j. 180. rx. 12:40
bill. 200. mod. 18:41
jv. 115. mod. 17:06
rey. 217. mod. 28:13
lisa. 116. mod. 23:24
angela. 169. mod. 26:07
russ. 157. rx. 12:34
Hey Russ-I did all my Muscle Ups for this WOD. Like Cartman said "Follow your dreams, they can come true...I'm living proof. Beefcake...BEEFCAKE!"
ReplyDeletePS-Humidity sucks
Guy
Loved it!!!
ReplyDeleteRob.205.mod.24:07
Did the warm up 2x to get my shoulder going. The muscle up w/ the toe trick from GSX. Reduced the weight for the squat snatch to 40kg. 60kg for the rest. I do not have a rope to climb so I did 45 towell pull ups. i hope this is somewhat equal to that which was demanded.
You guys rock!
Not sure if this is possible or desired, but I am wondering if we could possibly see the weight used on the folks that have mod/scaled weight.
ReplyDeleteI typically have to scale the weight on some of the heavier wod's and like to see what some of the other women are using for the mod/scaled version. I know each individual is unique with different skill levels, but still interesting to me to see averages.
I tried looking via youtube for some of the snatch drills mentioned above and couldn't find a couple. I will probably not get a response before I do this wod early tomorrow morning, but for future drills; what's a "press under"? What's the difference between a "heaving snatch balance" vs "snatch balance"?
Thanks again for the awesome wod's!
maria-
ReplyDeletesorry for the late reply. hopefully you get this before your workout.
i understand where you are coming from. in the past, we did exactly that. we annotated in detail what every person did that day as far as modification and scaling the workout. from a trainer's standpoint, this is A LOT of work. when you have 10-20 individual inputs/scores to manually update every night, it can get old very quick. it usually takes an average of an hour to hour and 1/2 to update our website. for others, they have it down to a science and its quick and easy. for us, we are all about quality. taking each picture and editing them, then collaging them takes tedious time.
this is one of the reasons why we chose to update the site the following morning rather than staying up late at night.
an excellent online video demonstration of the burgener warm-up can be found on vimeo.com and its performed by leonid from crossfit evolution. hope this helps!
Awesome! Thanks for the resource info. I completely understand the work involved posting and figured it would not be feasible...I'll just have to deal with it.
ReplyDeleteNo doubt, this site is one of the best out there, which is why I decided to tag along. Keep up the outstanding work!
Appreciate the feedback
maria-
ReplyDeletewe're here for YOU!