Warm-Up:
Coach’s choice
WOD prep:
Weighted strict pull-ups
5,4,3,2,1
or if you have less than 3 strict pull-ups do this.
1. The Segment+Eccentric Pull-up
5 sets of 4 repetitions. Take 3-5 seconds to descend to a dead hang. Rest 90-120 seconds between sets. We’re working on strength here, no need to rush.
2. The Barbell Assisted Pull-up
3 sets of 6 repetitions. Rest 90-120 seconds between sets.
3. Ring Rows
4 sets of 8 repetitions. Rest 90 seconds between sets.
4. Dead Hang
3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as needed.
WOD:
“Belly Up”
AMRAP 10
1 toe to bar
1 Burpees
1 Wallballs (20,14)
2 toes to bar
2 Burpees
2 Wallballs
3 toes to bar
3 Burpees
3 Wallballs
*Keep adding 1 rep to each movement every round.
* Choose a load and height for the wall ball where 10 unbroken reps are attainable.
*Your score for this WOD will be your total reps
*Options for toes to bar:
1. Knees to 90
2. Toes to rig
3. Ab-mat sit-ups
4. GHD sit-ups if capable.
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
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Belly Up: 7 + 11, toes to rig, 14# wall ball
Worked on dead hangs during the prep.
Nice to be back after a week of medical recuperation.
Weighted Strict Pull Ups: 5@15#, 4@18#, 3@25#, 2@30#, 1@35#
Belly Up: 126 Reps (8+16) | 14#WB to 9′ Target
Great to work on some strict pull ups and really great to see people focused on progressions toward getting strict pull ups – the time you put into that now will pay off in dividend down the line! Fun triplet of movements – as JD said, this was wheelhouse, with one wheel falling off the bus (but getting better). All TTB were unbroken and wall balls are getting better with each workout. I do love a good burpee. Great to see Hanna this morning – I can honestly say that even after spending 12 hours with her (and a fantastic group of others), it was still so great to see her (as well as Meghan and Matt!)
Nice work! Welcome back – I had noticed you were not in class, so I glad you are on the mend!!
Thanks! I was definitely thinking about your mantra from an earlier WOD, when you said repeating “I love wall balls” over and over does not actually make you love wall balls. Repeating “I love dead hangs” over and over does not actually make me love dead hangs.
Hearing that your wall balls are improving gives me hope.
Weighted PU: 70#
WOD: 9 + 11 RX
Pull-ups: no weight but full rep scheme unbroken – 5,4,3,2,1
Next time I will add weight! Awesome job to Deb and Matt who seemed to be adding crazy weights to their pull-ups! At one point, I looked at Deb’s kettle bell and thought it said 80# instead of 30# and I believed it!
Oh and my WOD:
Got through the round of 9 (GHD sit-ups / 10 lb wallball to 10’)
Fun WOD…
Can’t do pull-ups, so definitely can’t do weighted pull-ups. Hanna suggested foot elevated ring rows, but the position of my wrist in those doesn’t feel great. Instead I tried “weighted ring rows”…which were surprisingly fun and required keeping your core really tight. PRO TIP – Any break in the core stability sends the plates sliding to the nether regions.
Position with chest directly under the rings (any significant incline would mess this up…see pro tip above). Take a plate and put it on your chest (or have a friend place it gently)…and do your ring row, getting the plate to pass below the bottom of the ring. When using multiple plates, tie them together with a purple band.
5 @ 25#
4 @ 35#
3 @ 45#
3 @ 55#
3 @ 70#
WOD: 9 + 16 (toes to rig, 10# wall ball, ugly (but Rx) burpees.
Weighted pull ups
5/35,4/44,3/53,2/70,
1/78.5
Belly up
10 rounds + 4 reps
169 reps
Unbroken toes to bar
Steady pace on burpees
Unbroken wallballs.
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!
Pull Ups:
5/0
4/18
3/26
2/35
1/44
Belly Up 9+4 RX