… when you’re running from your problems.

YOUR 19.3 LEGS. Well, we flushed them out on Monday and then exposed them to some lower volume front squats on Tuesday, so you knew something “burn-y” had to be coming on Wednesday. Back Squat 8s will take a one week respite because jamming something in where another approach may make more sense is never really the goal.

So after an aerobic interval day of unloaded movements, then a lower volume day of heavier work, we’ll hit some mid-week intensity pieces that should be challenging and spicy. Enjoy!

WOD For 03-13-19:

AMRAP 6 Minutes:

6 Power Snatches @ 135/95 lbs

12 Wall Balls @ 20/14 lbs to 10/9 ft

… Rest 3 Minutes (change weights + set boxes), Then…

AMRAP 6 Minutes:

12 Overhead Squats @ 95/65 lbs

12 Box Jumps @ 24/20 in

-then-

Weighted Plank Hold:

3 x 0:45 Seconds (rest 1:15 Between Efforts)

Add to last week 03-06-19 if possible

After a non-barbell 19.3, and then an unloaded aerobic interval piece on Monday, we’ll change gears on Tuesday with some serious loading on the bar. The one gear we won’t change is the partner format that we started with on Monday — for this WOD you’ll really want that buddy to help you pace, to keep your reps clean & efficient, and to encourage you to stay focused mentally as the fatigue sets in.

Enjoy this gem!

WOD For 03-12-19:

AMRAP 20 Minutes With a Partner:

1 Deadlift @ 225/155 lbs

1 Power Clean

1 Front Squat

1 Jerk

***This is “You Go, I Go” format — i.e. complete one FULL round on the barbell then switch

***You MUST complete 2 Ring Muscle-ups during your “rest” period when your partner is completing their barbell round

Reminder to SUBMIT YOUR 19.3 score to the CrossFit Games website by the deadline of Monday at 5pm.  We cannot submit your score for you so if you're reading this just do it now so you don't forget!

Open 19.3 was a 10-minute piece and everything else stayed in the short-to-medium time domain last week, so here’s a longer WOD to kickstart to your week ahead…

LET’S GO!!!

WOD For 03-11-19:

With a Partner, 10 Rounds For Time:

PARTNER A Performs…

250m Row

25 Double Unders

10 Burpees

PARTNER B Performs…

250m Row

25 Double Unders

10 Burpees

Here we go with week three of the Open!

Open Athletes - if you haven't already, please watch the 19.3 standards video below, and read the workout details here on the CrossFit Games website.  This will ensure that everyone is on the same page with movement standards and expectations (both Rx and scaled) prior to every athlete and judge starting their workout/heat. This one has more details and requirements than the previous 2 weeks so PLEASE come to the gym with a general understanding of the flow and requirements of the WOD.

As with every week, expect to do the workout AND judge at least one heat as well — and feel free to hang out as long as you like to cheer, judge, high five, and generally enjoy the energy in the gym.

I’m writing this post with our general membership audience in mind, and will skip most of what I’d normally also include for the aspiring competitive exercisers (what we would previously call “aspiring Regionals or Games athletes”) for the sake of brevity and simplicity.

1) Single Dumbbell Overhead Walking Lunges

We’ve done these before so there’s some experience with the movement, and many of you came in to class on Friday to test it out and see what seems feasible for you.

Yes, this is heavy for some of you to do overhead and for those people they probably already know that. If you have limited overhead mobility, are challenged by lunging movements, or both, then you know this will be a tough first movement for you. It’s a great opportunity to focus and see if you can manage to chip away at the lunges in a smart fashion. But please only proceed if you can do so safely and without putting yourself or others around you in jeopardy of dropping a DB (either on you or on someone else). I’ll say what I’ve said with every other DB workout we’ve seen in the Open the last four years —- if you have to drop the DB then it’s probably too heavy for you to begin with.

If overhead just isn’t going to happen then scale to the front rack position (with the same weight, if you’re going by the Open standards) and move through the workout intelligently and with a purpose. We do single DB front rack lunges all the time so you know your ability here, and how & when you can push it or dial it back as needed. If attempting overhead lunges is safe for a while and then becomes not so safe or smart at some point, then bank your Rx score at that point and move on with the remainder of the workout scaling to front rack lunges so that you’re continuing to work out, but not in an unreasonable fashion.

OK, if the overhead lunges are good to go for you then here’s the rundown for most folks:

• Try to keep the reps as equal as possible on the right arm as the left. Yes, some may need to bias to one side but you’ll pay the price on the HSPU (assuming you get there) if you do so too much.

• A good time to switch is at the 25-foot turnaround. You don’t have to put it down, but most of us should think about switching arms at the very least (lunge ninjas may want to switch after 50 ft).

• No, don’t wear weightlifting shoes unless you actually like them for lunging. I don’t want to get into the mechanics and angles of that but for most of us lunging in lifted heels is weird and not helpful. But yes, definitely wear your knee sleeves if you have them (for obvious reasons).

• Don’t waste reps. A rep is equivalent to a 5-foot segment as marked on the floor. If you’re feeling like you might falter a little on the next step then take a break and don’t waste any steps by having to back up to the last 5-foot mark because you had to break in the middle of the segment.

• You don’t have to bring your feet together to stand but you do have to reach full extension between steps, so unless you have to (like me, who is a poor lunger with limited overhead mobility LMAO) don’t waste the effort of bringing your feet together until you have to due to fatigue.

• What’s the strongest position for the DB? The same one we preach every time we do singles-side overhead carries in class, of course!

2) Single Dumbbell Box Step-Ups

Remember that you have to alternate legs on the step-ups (and you can’t push-off on your leg with the off hand) so don’t waste any reps by forgetting to do so and getting no-repped. Here are the most salient points:

• Find a “comfortable” support position for the DB — try some options out in your warm-up and see what works for you. Whatever you do, DON’T HOLD THE DB BELOW YOUR WAIST (unless that’s literally your only option). I think the two best options are either:

  • A) with the handle resting on one trap/shoulder (with one head in front and one in back) with the OPPOSITE arm crossed in front of the body to allow that hand to hold & balance the front head. This is better than using the same side hand in the same way that a criss-cross front squat is more comfy for most than a normal front rack front squat — less tension required to hold the position.

  • B) across the traps with the handle behind your neck, one head on either side (right / left), and both hands on a head for support. This can get a little sketchy for obvious reasons but may be more comfortable for some — and comfort equals confidence… and confident reps are usually good, clean, faster reps.

• Consider approaching the box step-up from the corner. This requires a different approach angle for your foot, which for some is much easier (it’s like night & day for me). It depends somewhat on your anatomy & hip structure, but even that aside the requirement for your foot to be pulled directly up is much less… and thus the approach angle is less steep. Try it out in warm-ups and see what feels better.

3) Strict Handstand Push-ups:

Unless you’re one of the handful of people I’m thinking about your best strategy here (if you get this far) is singles. Yes, singles. OK, maybe doubles for a handful but only to start (maybe the first 10 reps?). Like with all strict upper-body pushing once these strict HSPU “go” they are gone. And there’s no coming back. So while a super high-level competitor may want to gamble and test that line in the hopes that it pays off and they can hold bigger sets, 99.9% of us are trying to avoid any failed reps or even any strained/slow reps. And each successful rep puts you ahead of literally thousands of people in the world (if you care about that sort of thing LOL).

Technique advice? Today? Eh, not really at this point. We’ll be there to help those of you who are “close” to refine a thing or two here & there, but I won’t list all the items we’ve covered so many times in class previously (for both strict and kipping variations) since… well, to be honest, the people who really wanted to get these down came in to Open Gym throughout the year and worked on them consistently.

The cool thing is that the scaled version is the SAME EXACT SCALING WE USE IN CLASS when we limit your elevated head surface to a maximum height (which is effectively 5 inches). So those that have scaled in class before are very familiar with what a 5-inch height adjustment feels like, and whether or not you can reasonably make reps (or safely attempt them).

Just remember to be smart here regardless of your ability level. You only get one neck and one brain. And I’m pretty sure that if a bear were chasing after you in the woods and you kicked up to a tree to do some HSPU that bear would still eat you… fitness and all. So, you know…

4) Handstand Walk:

Come talk to us if you think you’re going to get here. The short of it is “take it one segment at a time if you have to.” It may feel like trying to walk longer stretches is the only way to go, but the shoulder fatigue will be real — and as with the HSPU every single rep puts you ahead of so many people that it’s critical not to fail in the middle of a rep (in this case in the middle of a segment).

GO TIME LUNGERS AND HSPU-ers! Let’s do this!!!

WOD For 03-09-19:

“Open 19.3”

For Time (10 Minute Cap)":

200 ft Single Dumbbell Overhead Walking Lunges

50 Single Dumbbell Box Step-ups @ 24/20 in (alternate legs)

50 Strict Handstand Push-ups

200 ft Handstand Walk

Oh boy, here’s the change-up we mentioned that might happen in week 3… Open 19.3 is a bit unlike anything we’ve seen in the Open previously! Most of the movements are variations on things we do fairly regularly, but leveled-up a bit for complexity and to act as a differentiator in the competitive sense — should be fun and challenging for the experienced athletes attempting it Rx AS WELL as those who will do it scaled, or largely scaled (experienced and not as experienced alike!).

If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below (which covers only the Rx workout, and not the scaled version). There’s a lot going on standards-wise so please make sure you understand the movement requirements and/or be prepared with specific questions if something is unclear (we’re happy to help).

Some overhead pre-hab/stability/recovery work, upper pulling, and DB lunge practice should help prep & prime you for Saturday… and barbell snatch work mixed with moderate volume/intensity wall balls & burpees should act as a good stimulus regardless of your intent to attack 19.3 or not.

Happy Friday!

WOD For 03-08-91:

3 Rounds For QUALITY:

4 Kettlebell Turkish Get-ups @ pick load (2 R / 2 L)

8 Single Dumbbell Overhead (OR Front Rack) Walking Lunges @ pick load

4-8 Strict Pull-ups (pick reps)

Pick weights that keep you in good positions — this is for QUALITY and not speed or loading. If the 19.3 DB weight is heavy for you then this is the time to attempt slightly lighter weights and/or work on position to build confidence (i.e. be smart, feel things out, make good decisions with the info you gather).

-then-

Alternating EMOM For 7 Rounds (14 Minutes):

MINUTE 1:

Power Snatch + Hang Power Snatch + Overhead Squat

MINUTE 2:

7 Wall Balls @ 20/14 lbs to 10/9 ft

7 Burpees to Jump Touch (6 in above your max reach)

Climb in weight for the snatch complex only as your technique allows — and if you arrive at a weight that feels good for crisp, snappy reps then stay there and repeat for multiple rounds.

It’s that time of the week where the guesses and rumors start to circulate at an even higher rate, particularly on the ol’ worldwide web of opinions. Do you have any guesses as to what 19.3 will hold when it’s announced to the world on Thursday at 5pm?

Weeks 1 and 2 were called in advance fairly explicitly here at AR, with Coach Lisa even guessing the exact repeat of 16.2 for 19.2 last week! But things can really change gears in week 3 as it sometimes has in years past. Will we see a new movement introduced? Will we see a max lift of some sort?

Remember that your first opportunity to do the Open workout (particularly for folks who will be away for the weekend) is Thursday evening during our 6pm “THE OPEN” class. Be sure to sign-up in advance as you would for any other class if you plan on making an attempt at the workout. Those of you who like to geek out on strategy and/or pacing, or just get some extra practice on whatever movement combination is announced, are also welcome to come and “test drive” the Open workout during that 6pm class time — with the understanding that your real attempt will be on Saturday morning during our traditional OPEN heats (or Sunday during Open Gym if you simply cannot make it in on Saturday). If that’s your plan you’re also welcome to stay and take the regular 7pm CrossFit class afterward if you’ve saved any gas in the tank.

WOD For 03-07-19:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 3 Hang Power Cleans

2) 50 Double Unders

Climb in loading to a top set (without dropping & re-setting to the floor) on the hang power cleans, and if you’re a double under ninja focus on all 5 sets unbroken on the rope.

-then-

AMRAP 13 Minutes:

10 Hang Power Cleans @ 155/110 lbs

20 Med Ball Sit-ups @ 20/14 lbs

300m Row

How about some back-to-back badass Open photos?! Yesterday we shared the Open 19.1 photos from Jenny and here’s the Open 19.2 gallery from last Saturday at Arena Ready — click here to view.

So many cool shots and amazing performances. Somehow Jenny seems to capture the energy and emotion of these crazy Open weeks year after year. So freaking awesome!

WOD For 03-06-19:

3 Rounds For Time:

27 KB Swings @ 70/53 lbs

21 Hand-Release Push-ups

15 Pistols (alternate)

9 Box Jumps @ 30/24 in

-then-

Weighted Plank Hold:

3 x 0:45 Seconds (Rest 1:15 Between Efforts)

As the dust settles following 19.2 feel free to check out the awesome images taken of 19.1 at Arena Ready by none other that Jenny AKA oh happy dawn photography — click here to view the 19.1 gallery.

Thank you as always for your amazing work, Jenny!

WOD For 03-05-19:

Back Squat:

15 Minutes to Build to a Heavy Set of 8, Then…

5 Minutes For 2 “Drop” (or ‘Down”) Sets @ 85% and 80% of Your Heavy Set

If possible add to your top set from last week 02-26-19 and/or the week prior 02-18-19.

-then-

2 Rounds For Time:

12-9-6

Thrusters @ 95/65 lbs

Chest-to-Bar Pull-ups

To clarify, this is 12-9-6 of both movements then 12-9-6 of both movements again. Yay!

Open Athletes: REMINDER to submit your Open 19.2 scores to the CrossFit Games website by the 5pm deadline on Monday!

An Important Message From Coach Sarah…

Hi All-

The time has come to try a new class enrollment policy... we seem to have a "the class is full" perception problem at 6am and on Saturdays in particular, which has resulted in lots of early sign ups (just in case you want to go to class) and lots of late cancels and no shows (because you actually didn't), meaning that we're turning away awesome potential new members, and people aren't getting to work out even though class wasn't actually full, so we're going to try something new.

Effective immediately:

• If you have a spot in class you're in (this will be class+waitlist capacity in the old system)

• If you are on the waitlist, we know you want to come, but you're NOT in until you get email confirmation you're in (the waitlist will now be unlimited so we'll be able to tell when, if ever, people who wanted to come to class didn't get in)

• If you cancel after 9pm for a weekday morning or Saturday class, or within 2 hours of a daytime class you are "late canceling" and being inconsiderate to your friends (although we totally understand that happens sometimes, and we forgive you... if it happens sometimes).

Since day one, we (ok I) have had a strong aversion to charging any sort of late cancel or no-show penalties because we trust that our members want to be considerate to each other, and understand that by taking a spot and no-showing or late canceling they may be taking a spot someone else could have used. I still have faith in you... please prove me right!

For reference - 6am class + waitlist is typically full all week until after 9pm the night before, and average 6am attendance has actually been 10-11 despite 15 capacity for the past month. Feels to us like much more of a perception problem than an actual capacity problem, so we want to do our best to fix it!

Thank you for your assistance. Keep on crushing it!

WOD For 03-04-19:

With a Partner On a Running Clock…

A) At 0:00

For Time:

50 Calorie Row

40 Dumbbell Snatches @ 50/35 lbs (alternate sides)

30 Burpee Box Jump Overs @ 24/20 (MUST face the box)

40 Calorie Row

30 Dumbbell Snatches @ 50/35 lbs (alternate sides)

20 Burpee Box Jump Overs @ 24/20 (MUST face the box)

30 Calorie Row

20 Dumbbell Snatches @ 50/35 lbs (alternate sides)

10 Burpee Box Jump Overs @ 24/20 (MUST face the box)

*One athlete working at a time, switch whenever you like

B) At 20:00

Push Press:

Both Partners Build to a Heavy Set of 3

*Use the same barbell/rack and load/un-load the weights as needed to alternate sets

OK, here we go with week two! This is essentially a repeat of Open 16.2 (shout out to Coach Lisa for guessing it exactly!) with the exception of a modification to the first time cut-off point — I actually think this revised version is slightly better and allows more people to get further into the workout. I (Rob) personally LOVE this workout despite the fact that I’ll likely be done at the 8-minute mark LOL (along with most of the rest of the world).

We’ll give you two different perspectives for approaching 19.2 — first, here’s my (Rob) CliffsNotes version which is mostly geared toward those who will be attempting the Rx version:

1) Break-up the Toes-to-Bar from the start. Kara Webb (now Saunders) won this workout worldwide in 2016 with a dominant performance and she never once did a round of unbroken T2B. If you think you know something that she doesn’t I’m here to tell you to think again.

2) Do the cleans in singles. Kara also did singles from the start on the barbell. See point #1 above for why you should also.

3) If you’re gaming/pacing your workout to finish a certain segment or possibly even get past the 12-minute mark then you MUST TAKE YOUR REST ON THE CLOCK. Another way of saying this is you basically can’t go by “feel” for your rest periods. Calculate exactly what you need to do, when you need to do it, and then count yourself into the next rep or set based on the clock and not your feelings. Your feelings lie to you when you’re tired. They tell you “I’m just going to rest for 3 seconds” but that becomes 10, 12, 15 seconds — and if your plan is realistic (and you’re honest with yourself about your abilities) then you’re probably capable of only needing that 3 seconds (or whatever you deem the rest period to be in your plan)… but you need the clock to tell you when to go again and not your feelings. Feelings are liars when shit starts getting real in competitive exercise.

4) Only wear weightlifting shoes if they don’t affect your Double Unders. I’d say that’s probably the minority of people and not the majority, but they usually know who they are anyway. And while we’re on the topic of gear — yes, sure, wear a belt for the cleans when that bar gets heavy (even if that means it’s the first bar)… but only if you’re used to using one.

Here is Sarah’s advice re-posted from 2016 when this workout was originally released as Open 16.2 (and edited slightly for 19.2 purposes). She posted the 5th highest score in the Region that year, and was just 3 reps shy of running the table on the workout at 20 minutes, so she’s probably a good person to take advice from LOL.

This is another awesome workout - please watch the standards video above and read the workout info here before coming in on Saturday to do the WOD during our Open Saturday Heats.  Much like last week it creates a wide variety of opportunities for success, PRs, and fun.  As with last week, we'll try to spell out the categories of competitors, and hopefully give you some pointers for how to approach the workout and impress yourself.

For athletes at every level, be conscious of your grip - as we mention in class every time this movement (toes-to-bar) comes up.  Accidentally letting go of the bar is no laughing matter.  First and foremost, hang on to the bar and be conscious of whether your hands are slipping off.  If they even might be, take a break, shake it out, and get back up there when you've recovered.

Category 1: Toes go Where?!?
If you're in this category, you're certain that your toes are not going to make their way to the bar no matter what you do to coerce them.  If you're in this category, get yourself a scaled setup, and go for it! Find yourself in the categories below as your abilities relate on the scaled level, and strategize accordingly.

Category 2: Ok, I have t2b but 25 (or 50) in eight minutes?!?
If you're in this category, you're anticipating getting something less than 25 toes to bar in this workout, including perhaps getting your first ever (shout out to those who did just that in 16.2).  For this group, get a trusted coach or experienced athlete to hang out with you and offer useful tips for this toes-to-bar AMRAP... and get those toes to touch the bar!

Category 3: Whoa, 50 (or 100) Double Unders?
If you're in this group, be conscious of your pace on the toes-to-bar to ensure that you don't go out so hot that you're unnecessarily taxed for the double unders.  Leave yourself as much time to get as many as you can, but within reason to keep your breathing relaxed.  Once you get there, stay calm and relaxed, and plan to break the double unders up into manageable sets.  If you can consistently do five or ten without missing, that's your number.  If you can only do them alternating with singles, that's ok for today.  Try not to focus on the accumulated number, or how far you have to go, just get your number, shake it out, and get it again.

Category 4: I made it to the cleans!  But crap, they're so heavy!
If you're in this group, welcome to the meat of this workout.  The cleans will feel heavy when you get there, so warm up to the bar you expect to hit in the workout, and possibly to the one after.  If this is at or around your 1RM, you may need to take a quick break before you pick up the bar to make sure you can hold strong positions and make each attempt count.  Pretty much everyone should do singles, unless the weight is light for you and you get to the bar with not enough time to spare.  In that case, sprint, do touch-and-go reps if possible, and have faith that if you finish the cleans the toes to bar will feel better than you expect when you get back to them.

Category 5: How many rounds will I get?
In this category - think through the accumulated toes-to-bar reps associated with the round you intend to complete, and break the sets up as though you were doing that total number of reps for time to stave off failure.  Heart rate management will become increasingly important as the reps and rounds increase, and strategizing will be necessary to maintain stamina for the toes-to-bar.  The cleans will feel heavy, and will spike your heart rate, so singles will likely be a good call unless you're sprinting against the clock to finish the round.

If you're in categories 2-4, you may find yourself wishing for more of a "workout" when your safe, reasonable attempts at getting T2B are behind you.  We want you to get a good workout too, so we've created the following suggestion.  It may seem confusing, but we assure you, we think it's going to be great.  The cap for all modified workouts will also be 8 minutes…

Category 2: When your T2B attempts are no longer reasonable and/or safe and accumulating more reps just isn’t going to happen, bank your official score, and move on to double unders and proceed through the workout as Rx'ed - make it as far as you can within the allotted eight minutes, and if you complete the first set of cleans, scale the t2b when you get back to them, and also follow the scaling instructions for Categories 3 or 4 if needed.

Category 3: When reasonable/safe attempts at double unders are exhausted, bank your official score, move on to cleans and proceed through the workout as Rx'ed. When you complete the cleans go back through the toes to bar, and if/when you complete the second round of t2b choose between 25 attempts or 50 singles with the jumprope.  Go to the next bar weight if you can, otherwise, follow instructions for Category 4.

Category 4: In this category, if you're making progress on the cleans but attempts start getting sketchy and coaches deem your technique to be something less than desirable then bank your official score and possibly lower the weight to something reasonable to attempt for the remainder of the 8 minutes.

As with all of our Open Saturdays, please make sure to sign-up for class as you normally would, and then see a coach when you arrive at the gym to get yourself a heat time.  The self-guided warm-up will be written out and we'll see you for 19.2!

WOD For 03-02-19:

"Open 19.2"

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 Toes-to-Bars
  50 Double Unders
  15 Squat Cleans @ 135/85 lbs
  25 Toes-to-Bars
  50 Double Unders
  13 Squat Cleans @ 185/115 lbs

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 Toes-to-Bars
  50 Double Unders
  11 Squat Cleans @ 225/145 lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 Toes-to-Bars
  50 Double Unders
  9 Squat Cleans @ 275/175 lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 Toes-to-Bars
  50 Double Unders
  7 Squat Cleans @ 315/205 lbs

Stop at 20 minutes.

Two for two and this is the second week in a row we nearly guessed the Open workout. Coach Lisa actually guessed it exactly (or nearly exactly) by saying she thought it was going to be a a repeat of 16.2!

Well, apart from a slight change to the first “time cap” Open 19.2 is essentially Open 16.2. Here’s a look back (again) at 16.2 at Arena Ready:

If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here & here, and watching the standards video below (which covers only the Rx workout, and not the scaled version):

WOD For 03-01-19:

Bent Over Barbell Row:

5-5-5-5-5

For Quality

-then-

For Time OR For Completion:

800m Run

40 Kettlebell Snatches @ 53/35 lbs (20 each side, switch sides every 5 reps)

20 Burpees to Jump Touch (target at least 6 in above max reach)

800m Row or Ski

40 Kettlebell Swings @ 53/35 lbs

20 Burpees Over The Kettlebell (must face the KB i.e. “Open Standard”)

If you’re attempting Open 19.2 on Saturday and simply want to move and breathe then there is an option to do this workout “for completion” (essentially with a moderate pace — and the time cap will allow for it). Otherwise HAVE AT IT and do it for time with more sense of urgency (even if you’re doing Open 19.2 you should be fine).

Open workout 19.2 will be announced to the world on Thursday at 5pm. Any guesses as to what’s coming?

Remember that your first opportunity to do the Open workout (particularly for folks who will be away for the weekend) is Thursday evening during our 6pm “THE OPEN” class. Be sure to sign-up in advance as you would for any other class if you plan on making an attempt at the workout. Those of you who like to geek out on strategy and/or pacing, or just get some extra practice on whatever movement combination is announced, are also welcome to come an “test drive” the Open workout during that class time — with the understanding that your real attempt will be on Saturday morning during our traditional OPEN heats (or Sunday during Open Gym if you simply cannot make it in on Saturday).

Much like we did on Monday with barbell cycling and bodyweight movements/shapes/holds we’ll mix the two domains across an alternating EMOM and a task-priority met-con. Yes, we are slightly betting against a few movements here in 19.2 but even if we’re wrong about that the volume, loading, and intensity is carefully measured (hence the 2 Rounds and not an AMRAP) in such a way that you should be good to go this weekend regardless.

Enjoy!

WOD For 02-28-19:

Alternating EMOM For 5 Rounds (10 Minutes):

MINUTE 1:

3 Power Snatches

MINUTE 2:

30 Second (Hollow Body!) Plank Hold + 10 Shoulder Taps

*Climb as your technique allows on the barbell 

*The Shoulder Taps are performed immediately following the Plank Hold without a re-set or “rest” period

-then-

2 Rounds For Time:

20 Handstand Push-ups

20 Power Snatches @ 135/95 lbs

80 Air Squats