170315

By | 2017-03-15T06:03:05+00:00 March 15th, 2017|

Weightlifting

Power Clean 15×1 EMOM

Notes
Start at 65%. Add load after no fewer than two, no more than four good lifts.

Sport

1) 4 Rounds, each on a 4:00 clock:
400m Row
10 Burpees Over Rower

2) Two Dumbbell Hang Power Snatch, 40 Reps For Time, 45#/30#

Notes
Row/Burpee: Start rounds @ 0:00, 4:00, 8:00, and 12:00
Snatch: Hang above knee. Dumbbells held at sides, as you would for a dumbbell clean.

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170314

By | 2017-03-13T23:27:24+00:00 March 13th, 2017|

Strength

Back Squat 1 @ 7, 1 @ 8, 1 @ 9, plus 3 down sets (load drop -10%)

Notes
Be sure this is a TRUE 1 @ 9 for today, not a 1RM attempt!

Gymnastics

Rope Climb
2:00 Max Reps
2:00 Rest
1:30 Max Reps
1:30 Rest
1:00 Max Reps

Sport

AMRAP 10:
10 Strict Handstand Pushups
10 Toes-to-Bar
100 Double Unders

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170313

By | 2017-03-12T22:47:54+00:00 March 12th, 2017|

Weightlifting

Snatch 20×1 EMOM

Notes
If you’re redoing 17.3, do it in place of this. Start at 75%. Add load after no fewer than two, no more than four good lifts.

Strength

Push Press 1RM

Sport

1) 5 Rounds For Time:
15 Calorie Row
12 Thrusters, 115#/75#

2) 21-15-9 For Time:
Burpee, touch target 6″ outside of max reach
Chest-to-Bar Pullup

Notes
If redoing 17.3 today, skip this.
Burpee: Both hands must contact target simultaneously.

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170311

By | 2017-03-11T04:38:15+00:00 March 11th, 2017|

Weightlifting

Power Clean & Jerk 10×1 Every 90 Seconds

Notes
Start at 65%. Add load after no fewer than two, no more than four good lifts.

Strength

Back Squat 4×2, 80% of last week’s 2 @ 9

Speed

2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
2x125m @ 38-40+ strokes/minute
500m Time Trial, absolute max effort (paced appropriately!)
1000m @ 22-24 strokes/minute

Gymnastics

Handstand Pushup

2:00 Max Reps
2:00 Rest
1:30 Max Reps
1:30 Rest
1:00 Max Reps

Notes
Open Standard.

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170310

By | 2017-03-10T04:58:36+00:00 March 10th, 2017|

I had a hope that we’d be seeing some heavy snatches in the Open this year, and I guess it turns out TDC is inside my brain. It’s actually a less disconcerting feeling than I would have thought.

Output Management

17.3 isn’t merely “seeing” some heavy snatches – it’s almost nothing but heavy snatches. Although the chest-to-bar pullup volume climbs fairly high, the structure of the workout allows the athlete to take them at a comfortable pace from the very beginning and still meet the timecaps with little to no trouble.

Let’s take a look at the performance of the reigning champ, Mat Fraser:

Chest-to-Bar Breakdown Squat Snatch Breakdown Round Time
6 6 6 (95#) 6 0:28
6 6 6 (95#) 6 0:39
6 6 6 (95#) 4/1/1 0:41
7 7 5 (135#) 1/1/1/1/1 0:47
7 7 5 (135#) 1/1/1/1/1 0:46
7 7 5 (135#) 1/1/1/1/1 0:46
8 8 4 (185#) 1X/1/1/1/1 0:59
8 8 4 (185#) 1/1/1/1 1:05
8 8 4 (185#) 1/1/1/1 0:59
9 5/4 3 (225#) 1/1/1 1:13
9 5/4 3 (225#) 1/1/1 1:12
9 5/4 3 (225#) 1/1/1 1:17
10 6/4 2 (245#) 1/1 1:16
10 6/4 2 (245#) 1/1 1:07
10 6/4 2 (245#) 1/1 1:15
11 5/4/2 1 (265#) 1 1:13
11 7/4 1 (265#) 1 0:56
11 7/4 1 (265#) 1 0:58


Notes
Times include transitions and are hand timed while also typing notes and admiring Mat Fraser’s hot bod, so they’re slightly approximate.
For the remainder of this post, I will use the terms “set”, “round” and “series”. For clarity’s sake, I will define them here.
Set: A single iteration of a single exercises, e.g. “a set of six chest-to-bar pullups.”
Round: A single alternation of one set of chest-to-bar pullups and one round of snatches, e.g. “the first round of seven chest-to-bars and 5 snatches.”
Series: Three rounds of the same size sets, e.g. “the third series of the workout is three rounds of 8 chest-to-bar pullups and four squat snatches.”

In my view, Fraser’s effort was characterized by a fast but controlled pace, which allowed him to accomplish two important goals:

  1. Keep heart rate relatively low, and muscular fatigue in check
  2. Put time in the bank for the later series, during which both movements become more difficult and time consuming

The crucial thing to understand is that this approach does not change for any athlete. What changes is the pace which the athlete can hold with regard to (1), and the point for which they are “saving time” with regard to (2).

Most athletes will have a pretty good idea of at what weight the snatch will start to become problematic. The goal is to get to that load as quickly as possible while accomplishing the aforementioned goals.

Chest-to-Bar Pullup: Err on the side of caution. Breaking early is better than breaking late, so long as you’re keeping your rests under control (say it with me: on the clock not in your head), and are using the early series to get ahead of the timecaps. It’s probably a good idea to do the pullups in no more than two sets, but three sets with shorter breaks is fine as well. Remember, what matters is the combination of the time it takes you to finish the work, and the amount of fatigue it induces – the way you break your sets is relevant only in how it impacts those two factors.

If chest-to-bar pullups are a strength, a good rule of thumb is to break them beginning one series before the weight on the snatch becomes challenging. E.g., if the first weight that challenges you is the third series (185#/135#), break the pullups in the second series. If the first weight that challenges you is the fourth series (225#/155#), break the pullups in the third series, etc.

If chest-to-bar pullups are a relatively weak movement for you, absolutely break them early on, as early as the first round, going 3/3, 2/2/2, or even singles. As I mentioned last week with bar muscle-ups, there’s an inherent risk to singles – every time you break the set, you add a rest period, and increase variability. However, this is a much safer approach in 17.3 than it was in 17.2, because (1) you are far less likely to take excessive rest on pullups than you are on bar muscle-ups, and (2) there are fewer reps per set, especially in the early series.

Snatch: I see no reason not to perform singles for the entire workout. If you really want to pick up some speed in the first series (for example, if chest-to-bars are a weakness and you choose to break into 2/2/2 or singles) you could perform the first round in two sets of three touch-and-go reps. Beyond that, there’s no point in trying to string reps together.

Your focus should be on controlling your rest between reps. Before the workout begins, have an idea of how long you plan to take between reps during each series. If desired, you can further break it down by round, but I wouldn’t bother – that’s going to be more thinking than you want to deal with, and you’re going to need to adjust on the fly anyway. Get a reasonable idea of how long you’ll need between reps at each weight, and then stay as close to that as you can. Add seconds as needed (on the clock, not in your head.)

Technical Considerations

Chest-to-Bar Pullup: Not much to say here. Keep basically good technique, keep the hands loose/relaxed as with last week’s toes-to-bar, to help stave off grip fatigue.

Snatch: Although mechanics will inevitably change as the load increases, there is no reason to use “maximum speed” technique here (i.e. snatching like an asshole.) There aren’t enough reps in the early series to make it worth the additional back fatigue you will accumulate in going for speed, and you will reap greater benefits by locking in your technique early on. It doesn’t have to be perfect, but I recommend using a relatively lower hip, more forward knee set-up than you would when performing light-to-moderate weight for maximum speed.

Other Notes

Setup: This changes drastically depending on how many barbells and how much space you have. The best case scenario is to have some friends to load your bar, because then it’s as close to the pullup bar as possible the whole time. Second to that is having six bars loaded, but if you have more barbells and plates and space than you have friends…

If you have no recourse other than to load a single bar yourself each round, make sure the plates are set up in the order you’ll need them, and that you use collars which come on and off with ease. Plan ahead for when you’ll be changing weights. I would suggest that the best method is to change one side of the bar immediately after completing the final snatch of a given series, and then changing the other side when you break the first set of pullups in the new series. If you do not break your pullups, change the second side after finishing the first set of pullups in the new series.

Hand Care: As last week, there’s a risk posed to your palms here. Take good care of your hands before and after! Prior to beginning your warm-up, I recommend washing your hands with soap and warm water to help prepare the skin. After the workout, immediately wash all of the chalk from your hands.

Footwear: Assuming you normally snatch in weightlifting shoes, wear them here. If they hold you back some marginal amount on the pullups, it will be more than balanced out by the benefit they give you on the snatch.

Obligatory: Read and reread the standards. Go over them with your judge. Charge your batteries, empty your memory cards, make sure people know when and where you’re filming. Etc. Of particular note on the standards: “…catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.” This shouldn’t be a problem for most athletes, but pay close attention to it.

Warm-Up

1) Row 1000-1500m @ 6

2) 3 Sets @ Easy Pace:
10 Snatch Grip Romanian Deadlifts, empty bar
10 V-Ups or Tuck-Ups
10 Overhead Squats, empty bar
10 Tap Swings on Pullup Bar

Notes
Tap Swing: Emphasize tension through midline quads, and glutes, and work on keeping hands loose/relaxed.

If you have a specific complex or series of exercises you like to perform to warm up for heavy snatching, do it here, prior to the 10 minute alternating EMOM.

3) EMOM 10, alternating:
a) 2-6 Chest-to-Bar Pullups (add one rep each round)
b) 6-2 Squat Snatch (add weight and subtract a rep each round, weights are 95#/65#, 115#/85#, 135#/95#, 155#/105#, 165#/115#)

Rest 2-3 minutes, and get after it.

CrossFit Games Open Event 17.3

Prior to 8:00, complete:

3 Rounds:
6 Chest-to-Bar Pullups
6 Squat Snatch, 95#/65#

3 Rounds:
7 Chest-to-Bar Pullups
5 Squat Snatch, 135#/95#

Prior to 12:00, complete:

3 Rounds:
8 Chest-to-Bar Pullups
4 Squat Snatch, 185#/135#

Prior to 16:00, complete:

3 Rounds:
9 Chest-to-Bar Pullups
3 Squat Snatch, 225#/155#

Prior to 20:00, complete:

3 Rounds:
10 Chest-to-Bar Pullups
2 Squat Snatch, 245#/175#

Prior to 24:00, complete:

3 Rounds:
11 Chest-to-Bar Pullups
1 Squat Snatch, 265#/185#

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170309

By | 2017-03-08T22:34:47+00:00 March 8th, 2017|

Endurance

Assault Bike 30 minutes @ 6 + 40/30 Calorie Surges

@ 5:00, 10:00, 15:00, 20:00, and 25:00, Bike 40/30 Calories @ 9

Notes
Over the course of each 5 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover and start building your pace again.

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170308

By | 2017-03-07T22:36:52+00:00 March 7th, 2017|

Weightlifting

Clean 15×1 EMOM

Notes
Start at 75%. Add load after no fewer than two, no more than four good lifts.

Sport

3 Rounds For Time:
3/2 Legless Rope Climbs, 15′ Ascent
20 One Legged Squats, alternating

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170307

By | 2017-03-07T01:34:16+00:00 March 7th, 2017|

Strength
1) Overhead Squat 1 @ 6, 1 @ 7, 1 @ 8
2) Front Squat 1 @ 7, 1 @ 8, 1 @ 9, plus 4 down sets (load drop -10%)

Notes
Front Squat: Be sure this is a TRUE 1 @ 9 for today, not a 1RM attempt!

Sport

8 Rounds For Time:
Run 200m
100′ Prowler Push, moderately heavy

Notes
Prowler should move fairly smoothly, but be heavy enough to require a distinct effort from the legs.

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170306

By | 2017-03-06T01:19:36+00:00 March 6th, 2017|

Weightlifting

Snatch 15×1 EMOM

Notes
Start at 75%. Add load after no fewer than two, no more than four good lifts.

Strength

Push Press 3RM, then 90%x3x3

Sport

1) For Time:
30 Double Kettlebell Clean & Jerk, 32kg/24kg

2) As Far As Possible in 10 Minutes:
3 Overhead Squats, 95#/65#
3 Bar Facing Burpees
6 Overhead Squats
6 Bar Facing Burpees
9 Overhead Squats
9 Bar Facing Burpees
Etc

Notes
If you’re redoing 17.2 today, do it first, and drop the OHS/Burpee workout.

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