"Twenty-Something"

Score Type:: Rounds and Reps

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
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2/8/2019 - ACCESSORY

Score Type:: Total Weight

On the 1:30 x 5 Sets:
3-Position Squat Snatch - Video
Complex in full:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch
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2/8/2019 - ACCESSORY 2

Score Type:: Total Time

STAMINA BUILDER

For Time:
50 Double-Unders, 20' HS Walk, 50 AbMat Sit-Ups, 20' HS Walk
40 Double-Unders, 20' HS Walk, 40 AbMat Sit-Ups, 20' HS Walk
30 Double-Unders, 20' HS Walk, 30 AbMat Sit-Ups, 20' HS Walk
20 Double-Unders, 20' HS Walk, 20 AbMat Sit-Ups, 20' HS Walk
10 Double-Unders, 20' HS Walk, 10 AbMat Sit-Ups, 20' HS Walk
A classical CrossFit.com benchmark, "Annie", with handstand walking between each movement.
Marking a 20' section, with 5' markers along the way, place our double-under rope and AbMat at opposite ends. During the course of the handstand walk, if we kick down before completing the full distance, trace back to our last completed 5' section. As a refresher, both hands must clear the line for the section to count - refer to Open standards from last year as needed.
If we are not completing handstand walks today, use this piece as practice with two drills we visited earlier this week:
Handstand Weight Shifting - Video
This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here - if we push too far in duration, we likely start to sacrifice technique to support ourselves.
Box Shoulder Taps - Video
Lifting the hand off the ground while inverted is best done first on the box, as it reduces the "loading" of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.
For every 20' section, a proper amount of "repetitions" on each drill is between 6-10 repetitions, or about 20s of work. The movements surrounding the drills (rope and sit-ups) will provide the light conditioning stimulus we are looking to pair with, building comfort in these movements.
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Comments

Charles Kitzmiller

Charles Kitzmiller 1 week, 3 days ago / Reply

"Twenty-Something": 2 + 10
Notes: 20" box jump, 35# OHS, Knee raises

Antonio Suarez

Antonio Suarez 1 week, 3 days ago / Reply

2/8/2019 - ACCESSORY: 165 lbs
Notes: 135, 145, 150, 160, 165

Kimberly Sutton 1 week, 4 days ago / Reply

"Twenty-Something": 2 Rounds
Notes: 15 lb barbell no weights

Binh Nguyen

Binh Nguyen 1 week, 4 days ago / Reply

"Twenty-Something": 1 + 101

Brandon Coquyt

Brandon Coquyt 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 62

Gregory Taveras

Gregory Taveras 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 21

Andy Coy

Andy Coy 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 80
Notes: Subbed OHS for DB Bench Press Subbed Box Jumps for Step Ups

Kimberly Suarez

Kimberly Suarez 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 16
Notes: FS

Gail Byrd

Gail Byrd 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 5
Notes: 2 dense square pads topped with 1 staggered 25 lb plate row with left foot on the floor

Robyn Ragsdale 1 week, 4 days ago / Reply

"Twenty-Something": 2 Rounds
Notes: 15# 1/2 jumps 1/2 step ups

Babita Artabasy

Babita Artabasy 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 12
Notes: 55#ohs, ttb

Karen Salazar

Karen Salazar 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 5

Jennifer Mason

Jennifer Mason 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 56

Nathalia Anaya

Nathalia Anaya 1 week, 4 days ago / Reply

"Twenty-Something": 2 + 4
Notes: 25# OHS Step ups

Christine Von Robke

Christine Von Robke 1 week, 4 days ago / Reply

2/8/2019 - ACCESSORY 2: 21:41
Notes: Mix of doubles and singles Pike off box and shoulder taps

Christine Von Robke

Christine Von Robke 1 week, 4 days ago / Reply

2/8/2019 - ACCESSORY: 45 lbs

Jodi Bladen

Jodi Bladen 1 week, 5 days ago / Reply

"Twenty-Something": 2 + 81

Christine Von Robke

Christine Von Robke 1 week, 5 days ago / Reply

"Twenty-Something": 2 + 10
Notes: 35# overhead squats 12in box jumps Knee raises

Stephan Bordwick

Stephan Bordwick 1 week, 5 days ago / Reply

"Twenty-Something": 1 + 102

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