Announcements
In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure!
JP CrossFit – WOD
Announcement
Sign up for heats here: https://docs.google.com/spreadsheets/d/1RpneOuFFIzoC07UnM0DltiCQ6AUUxKODGJ2MWzMc_7Q/edit?usp=sharing
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Strategy written-out (No Measure)
Should you do Rx?
If you’re doing the official open and want to get an RX score, but don’t have a chest to bar pull ups.
You could consider doing 10 thrusters at Rx weight and then transitioning to scaled pull ups and scaled weight for the rest of the workout in order to get 10 reps for an Rx score. If you think you at all have a chance of getting a chest to bar pull up, give yourself 2-5min to attempt a chest to bar before transitioning to scaled.
If you’re not doing the official open and don’t have a chest to bar and don’t think you’re close to one.
Do the scaled version. You’re goal is to make it into part 2 and try to get your first chin over, or as many chin-overs as possible. This is a workout where I would advise you against mixing rx weight with scaled pull ups. I think you should do it as written with the lower weight and get as far as possible with pull ups (you could get your first if you haven’t already!).
General Strategy:
-Break up the thrusters into 2-3 sets to keep heart rate down and not tax the pull up too much.
-if you know you have less than 20 c2b in you, start off as singles and doubles. Conserve your efforts. Don’t stay hanging on the bar between kips, just come off.
-For folks hoping to get a chest to bar or BMU, do a jump into hollow, consider dropping in with boxes as well
-Remember, you must start underneath the pull up bar
-Someone else may up the weights for you.
-consider speeding up if you can in the first half eg, if you start broken up then go unbroken on that last set since you get 1 min rest.
-if you make it to part 2, cut your sets up even more
-squat clean your first rep every time you have to pick the bar back up
-there is no point going unbroken on that barbell if you’re not suuuuuper confident in your pull ups while under fatigue.
General warm up written out (No Measure)
Take what you need specific to your body for this warm up.
General Mobility:
3-5:00min lacrosse ball tight spots (e.g. upper back, shoulders, traps and hips)
For tight hips: consider banded hip-openers
Prehab-
For shoulders:
10 x banded pull aparts
10 x diagonal banded pull aparts
10 x underhand grip pull aparts
10x banded frontal raises
10 x banded overhead press
20 x banded rows
10x banded mario punch /side
For hips/backs
20 x Banded glute bridges
20 x banded deadbugs
10 x side lying leg raise
General warm up:
20 x monster mountain climbers
20 x toe touches in plank
10 air squats
10 barbell overhead presses
10 front squats
10 overhead push press
10 thrusters empty barbell
Specific warm up:
(note the pull up bars may not be too available before your heat)
10 scap pull ups
10 beat swings
1-5 jumping or chest to bar pull ups (first movement)
1-3 bmu or chin over pull ups
1 rounds of
5 thrusters (1st working weight)
5 pull ups (first pull up variation)
1 round of
4 thrusters (2nd working weight)
2 pull ups (2nd pull up variation)
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here
CrossFit Games Open 24.3 Rx (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here