Todays workout is a previous CrossFit Open workout (actually two, it was the fourth workout in 2018, and then repeated as the third workout for 2020). There will be example versions of each division listed to give a peak at what we might see as potential options for the 2021 CrossFit Open. You may notice it is similar to what we already do, but with more listed options. This year there are three workouts. Each workout is announced Thursday night, the first of which will be March 11. The release of the last two workouts will be on the 18th and 25th. One of our coaches will be available to judge in person following COVID guidelines, or using a video call to count reps and validate scores. If you are interested in signing up for the CrossFit Open or visit games.crossfit.com to learn more. Check out our Instagram and Facebook page to see athletes already on our roster as well as their "why" for doing the Open this year. Rx CrossFit Open Workout 20.3/18.4
Try to complete in under 9-minutes, at the 9-minute mark record total reps completed. 'Diane' 21-15-9 reps for time of: Deadlifts Handstand Push-ups W: 155lb M:225lb Then, 21-15-9 reps of: Deadlifts (again) 50ft Handstand Walk, after each set W: 205lb M: 315lb Scaled: 21-15-9 reps of: Deadlifts Hand-release push-ups W: 95lb M: 135lb Then, 21-15-9 reps of: Deadlifts 50ft bear crawl W: 135lb M: 225lb Foundations: 21-15-9 reps of: Broomstick deadlifts Knee Push-ups, to ground or elevated surface Then, 21-15-9 reps of Empty bar deadlifts 25ft bear crawl Equipment Free (At Home WOD): 21-15-9 reps of: Candlesticks, from back to standing Handstand Push-ups Then, 21-15-9 reps of: Candlesticks, from back to standing 50ft handstand walk
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With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed. At Home WOD: With a continuously running clock, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Choose one: Pull-up Push-up Sit-up Squat Post scores to comments, include scales and modifications. CrossFit has found ways to track improvements in functional movements in a meaningful way. We have given functional movements names and determined characteristics of those movements so that we have a uniform way to track those movements. The consistency helps us track improvements in our constantly varied, functional movement. In other words, we can track our fitness very easily.
We can measure the load and implement that is used in each exercise so that we can see scores increasing or decreasing. For example, we can use a barbell, dumbbell, kettlebell, medicine ball, or any other implement for deadlifts, and with each of these implements, the maximum weight might be different. We can also perform a Romanian deadlift or a sumo deadlift and still have these numbers differ, even though all of these are essentially training the same movement pattern. By tracking all these different variations, we can easily check back to see if we are getting stronger or not. All these exercises can be scaled back to a bodyweight variation – or gymnastics variation, for which the load would be considered bodyweight. The distance at which a load travels is also easily measurable. Mapping applications and fitness trackers can measure distance for exercises like running and swimming. Knowing how to track and measure distance makes tracking functional movements that much easier. There is a very mathematical way to track power output for squats, deadlifts, pull-ups, and every exercise that has a uniform tracking method, but instead of tracking power output using a formula, we typically count repetitions. If your height and weight are not changing dramatically, tracking reps is equally as accurate. Another way to measure functional movements is time. How long does it take to do a push-up? And can it be done faster with better mechanics? This measures speed or rate. Improvement is measured when we can do a push-up faster than we could 4 weeks ago. Again, this can be put into an equation to determine the power output, but instead of getting all math-y about it, we would just say “how many push-ups can you do now? If you can do more in 4 weeks, you are more fit.” Tracking functional movement allows us to keep hard data that is measurable, repeatable, and observable. These numbers can guide us on what movements produce the most work and power, in other words, these numbers can tell us what athletes are good at. These numbers also hold us accountable with ourselves and give consistent data on how we are performing and, most importantly, find our weaknesses. Send us an email today to get started: info@CrossFitAFK.com 27-21-15-9 reps for time of:
Squat cleans Ring dips W: 65lbs M: 95lbs At Home WOD: 20-15-10-5 reps of: Hang squat cleans (use a backpack or other household object) Dips (between two chairs or off a couch) Post scores to comments, include scales and modifications. Complete as many rounds as possible in 12-mintues of:
3 rope climbs, 15ft 12 push presses 50 double-unders M: 135lb F: 95lb At Home WOD: 12-minutes of: 12 sumo-deadlift high-pulls 12 push presses 50 line jumps or jumping jacks -use a light object for the SDHP and Push Press Post scores to comments, include scales and modifications. Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps Run 1 mile for time At Home WOD 30-20-10 reps controlled with continuous movement: Single arm bent-over row (L) Single arm bent-over row (R) Single arm bench/floor press (L) Single arm bench/floor press (R) 1-mile run/walk Post time & load to comments. |
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