W.O.D. Monday 1/28/19

27
Jan

W.O.D. Monday 1/28/19

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*Coaches- please line rowers up tight up at front facing the clock for fast transition on main floor for athletes. Allowing a little room for Pull-ups and toes to bar on rig if needed but allowing plenty of room for thruster barbells on main floor. Let’s leave the bikes where they are.

In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh. Notice the change of rower to bike then back to rower for each AMRAP.

Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.

Scores are rounds and reps. If larger class increase the clock if needed and stagger on opposite 5 minute windows (one group on rest the other on the AMRAP) or last case, start groups on different WODs. If RX, you must start on the first AMRAP and work your way down though.

THE WHY
Greg Glassman recently stated that if he could go back in time, he would de-emphasize the kipping pull-up. Some recent changes on CrossFit main-site workouts reflect this change of heart. Between the 1st and 16th of January, pull-ups have been programmed 6 times. None of these have been kipping. All 6 incidences have been strict pull-ups. What does this mean for us? While each gym can make a decision for themselves on what they want to include, we will start to add a strict pull-up option under “Movement Substitutions” every day pull-ups come up. This will usually be around 60% of the prescribed pull-up number. This can be a great option for any athlete, but especially those who would like to get stronger or increase longevity.

As many rounds + reps as possible in 5 minutes of…
27/20 Calorie Row
27 Thrusters 115/85
27 Chest to Bar Pull-ups

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
21/15 Calorie Bike
21 Thrusters 95/65
21 Toes to Bar

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
15/10 Calorie Row
15 Thrusters 75/55
15 Pull-ups

ROW
Straps + Lean
Getting a good amount of power into each stroke is important. However, we want to make sure we are doing so correctly to prevent other body parts from burning out. The goal today is to keep the feet connected to the machine for as long as possible. When the straps are loose or athletes take a big lean back at the finish, it puts a greater demand on the arms and core. We’re going to need those things for the gymnastics movements. Ideally, the straps are tightened as much as possible and the lean at the finish doesn’t go past “11 o’clock”.

One way to feel out staying connected to the machine is to row with the feet out of the straps. The goal here is to keep driving with the feet and avoid flying off the back of the seat.

Arms
Another way to minimize the use of the arms is the get the knuckles over the handle and press down with the pinkies. This allows athletes to use more lats than biceps. The lats are a massive muscle on our back that takes much longer to fatigue than our biceps.

ALL GYMNASTICS
Pinkies Over
Just like we did on the rower, getting the pinky knuckles over the bar helps us out in a few ways. First, it shortens the distance we have to travel. We are longer hanging from our fingertips than we are with our pinky knuckles over. Second, it puts athletes in a more externally rotated position and allows them to use the lats more effectively. While it may seem new and difficult to use for many athletes at first (like the hook grip), the pros outweigh the cons.

Feet Back vs. Legs Back
The pinkies address our upper body. Now to the lower body. During the arch portion of the kip swing, it is common to see just the lower leg move. This looks like athletes kicking their feet back towards their butts. Rather than just moving from below the knee, we can aim to move the whole lower leg straight back. When we do an arch hold on the floor, the butt is squeezed and there is no bend of the knee. We’ll feel this out on the floor before we get up to the bar to feel out where we want to be.

Pull-up Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-up
Ring Rows
Strict Pull-ups
16 Reps (1st AMRAP)
9 Rep (3rd AMRAP)

Toes to Bar Movement Substitutions
Reduce Reps
Knees to Chest
Feet As High As Possible

THRUSTERS
Grip
How we grip the bar with the upper body can say a lot about how effectively we transfer the power from our lower body. With a really tight grip, the bar will likely be sitting off the shoulders. This places most of the strain in the upper body and transfers minimal power from the lower half. A very loose grip can be great for getting the elbows high. While this allows athletes to better launch the bar off the shoulders with the legs, they will have to re-catch the bar on each rep overhead. Not a very stable position. A loose, but full grip on the barbell is the best of both worlds. This allows athletes to keep the elbows up, bar on the shoulders, and find a stable position overhead.

Smooth
The thruster is a combination of the front squat and the push press. While it is two movements put together to make one, we don’t want to separate them with a pause. As athletes stand up, we can aim to find a fluid, smooth transition from the squat to the press. This allows athletes to use both the legs and the hips to generate power. When athletes slow down or pause when coming out of the squat, the momentum from the legs is taken away, which means the hips and arms end up doing more of the work. Smooth movement is the goal.

STRATEGY
Athletes are likely looking at completing more rounds and reps with each AMRAP, as the number of reps, weight, and complexity goes down.

The sticking point will be different depending on the athlete. Let’s play to our strengths and chip away at the other movements. For some, this may mean moving quickly through the row and thrusters while managing the gymnastics. For some, the gymnastics may be the strength over the barbell. No matter the plan, 5 minutes of moving as much as possible is the goal.

The big sets of thrusters (27’s and 21’s) can be broken into 2-3 sets. Athletes can aim to break the lighter set of 15’s into 1-2 sets. Gymnastics will be athlete specific, but we can shoot for somewhere between 2-5 sets depending on the movement. Putting some numbers below as potential guidelines for each rep number.

27 Reps
2 Sets: 15-12
3 Sets: 12-9-6
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5

21 Reps
2 Sets: 12-9
3 Sets: 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4

15 Reps
2 Sets: 9-6
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3

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