WOD [Tracks: At the Gym (owners and coaches / athletes) and At Home]
“Amanda”
For time
9-7-5
Muscle up
Snatch (135lbs/95lbs)
WOD (On Duty)
“Fran-ish”
For time:
21-15-9
Thrusters (95lbs/65lbs)
Pull ups
– Rest :30 after the set of 21
– Rest :20 after the set of 15
Stimulus (Amanda)
Stimulus
Total time: 3-10 minutes
White Board Brief
Today is a fast, higher skill day! We last tested this workout on Wednesday April 24 of 2019. Snatches and muscle ups are two of the most neurologically taxing movements that we can attempt, and today, we are going to spend time practicing them without intensity, and then put our practice to work at a higher heart rate. Our goal is to get everyone’s skill better today. If that means working with a PVC for our snatches, that is what we want. We want you guys doing the movements as close as possible today and developing your skill. For those that are newer to these movements, or struggle with them, think of today as more of a practice day. For those vets, look today to increase your efficiency in movement during the warm ups and apply that in the workout and work towards a new PR. Muscle ups -should be able to do at least 1. If you are going RX, need to be able to complete 3 unbroken. Squat snatch – should be able to do 5 unbroken for any scaling option.
Modifications
- Muscle ups:
- Lower reps (6-4-2) (3-2-1) based off capacity
- Challenging Transitions for those that have strict chest to bar pull ups and strict dip: Maybe an L-muscle up as well. Reps can be cut down to (6-4-2) for those that can get – – No strict chest to bar, or dips:
Strict banded chest to bar pull ups then hand-release push ups
* We strongly encourage athletes that have kipping muscle ups, but no strict, to up their game today, step outside their comfort zone, and work on getting a strict instead today. Emphasize that the kip is a means of doing more work in less time, not a substitute for a lack of strength, and if you want more muscle ups, you need to get your strict.You don’t have to chose this option, but if you lay it out there like that, they will follow. *
- Snatch
- Scale the load to something that we can perform multiple unbroken squat snatches
- We can perform a power snatch + an overhead squat if needed, but we should scale the load first and try for the full movement at all costs
- If we are very limited due to overhead mobility, use a PVC Pipe today and perform the rep scheme: 15-12-9 Snatch reps with a “one-one thousand” count in the bottom.
- Injuries
One arm: Single arm DB snatch (GO LIGHT)
Both arms: full clean
Can’t squat: finish in the power position - Everyone will snatch in some capacity today barring a physical limitation. This load is supposed to be light relative to ability level. This is a neurologically demanding movement and we are not going to get better at pulling into our best finishing position by power snatching, then riding into an overhead squat. We are teaching speed and position today, not load. That scale can be used for another day!
Stimulus (Fran-ish)
Hard and fast: sub 10 minutes
The iconic CrossFit benchmark : Fran. Love it or hate it, we are going to get after it today. Unbroken is the name of the game. We should definitely have the capacity to perform 21 unbroken at the load we are using today for our thrusters. We don’t have to in the workout but need ability to if needed.Either way, this should be a very light weight relative to our ability and we shouldn’t need more than 3 sets each round to complete our reps in. Same guidelines go for our pull ups! The last time we performed this workout was Monday May 13, 2019. If we don’t remember what our time was or how we scaled, that’s ok. When in doubt go harder and go faster. If we are scaling correctly, we should be able to finish this in under 10 minutes…that’s our goal, even with the built in rest. It’s not about going RX, its about keeping moving during the workout.
Modifications
1.Thrusters:
- Scale the load to something that we can go unbroken on for the duration of the workout
- If we have a single-arm injury, perform a dumbbell thruster with the good arm
- If we are unable to squat due to injury, perform push presses
- If we are unable to go overhead due to injury, perform front squats
- If we don’t have a bar, use dumbbells
- Pull ups
- If we have the capacity to perform 5 in a row: 15-12-9
- If we are the capacity to perform 2-4 in a row: 12-9-6
- If we are still working towards our capacity to perform a strict pull up, perform jumping pull ups or ring rows today following the same rep guidelines as above
- If we don’t have a pull up bar, perform ring rows