If you weren’t in on Sunday feel free to do the actual version of the Rogue Qualifier:
AMRAP 10min
1000m row
30 cleans, 35/25/15kg
1000m row
30 jerks, 35/25/15kg
The jerk is an actual jerk- the movement must involve a redip.
Share score to whiteboard! Post-workout involves quad rolling on the hard roller (not foam!) followed by lacrosse balls or Theracanes to the biceps and triceps.
READ: The 2020 Rogue Qualifier Leaderboard – Rogue Fitness
WATCH:
ROGUE QUALIFIER 20.4
AMRAP in 6:00
3 box jumps overs, 24/20/16″
6 deadlifts, 116/79/55kg
9 bar-facing burpees
Share score to whiteboard! Post-workout should restore that posterior chain: arches of the feet, calves, hamstrings, glutes, and back. Starting with some Super Pigeon (:30+/position/side), and foam rolling the lower/middle/upper back.
READ: Putting a Metric on Quality: The #800gChallenge – Optimize Nutrition
WATCH: How Does Injury Happen? Load vs. Capacity – ActiveLifeRx
Did Bobby just
a.) stand up a clean?
b.) set up for a jerk?
c.) get a picture taken mid-thruster?
Rogue Qualifier 20.2
for time (12:00 time cap)
3-6-9-12
pullup
squat clean, 61/43/29kg
immediately into
12-9-6-3
bar muscle-up
squat cleans, 84/57/40kg
Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the hip flexors for all the squat cleans.
READ: The Beginners Guide to the Whole30 Diet – Greatist
WATCH:
Rogue Qualifier Workout 1
AMRAP in 10:00
1000m row
75 thrusters, 35/25/15kg
Post score to whiteboard.
READ: An Open Letter About the Need for Greater Awareness of Caffeine Levels in Energy Drinks – Morning Chalk Up
WATCH:
Thanks to everyone who came out to last night’s ski/snowboard waxing party. We hope you feel more empowered doing it yourself now!
Missed it? It won’t be our only one for sure- keep an eye out for the next one here!
CrossFit Linchpin Test 10
5 rounds for time:
15 wall ball, 20/14/8lbs to 10/9/9’
15 power cleans, 43/29/20kg
Post time to whiteboard.
READ: Professional Training: Scaling, Part 1 – CrossFit
WATCH:
We prefer to see the shoulder blades move together towards the spine at the top of the pullup for better muscular recruitment and efficiency. The smaller muscles of the arms fatigue quickly so if your sets are small ask yourself “AM I PINCHING MY SCAPS TOGETHER?!”
Tonight we are waxing snowboards and skis at 7:30pm. You don’t have to wax, ski, or snowboard if you just want to hang out. Bring your own beverages and we’ll tune our snow gear just in time for the snow dump this weekend!
7 rounds for time:
30 box jumps, 12/8/4″
max (strict) pullups
Post-workout is both straight-leg and bent-leg calf stretching for less than :90/side. Then SMR your lower leg starting at the achilles and slowly moving up.
READ: The Protein Debate: T. Colin Campbell, PhD VS. Loren Cordain, PhD – Catalyst Athletics
WATCH:
In today’s workout we want a hard 8:00 cardio/stamina interval for max distance or reps. If you don’t reach the proper intensity it won’t feel like you accomplished anything and since we’re challenging your breath it’s okay to almost redline. You’ll just stop, catch your breath, then go again. We just want to challenge that ceiling and see how well we can buffer that discomfort.
Three 8:00 max efforts between the rower, Echo bike, ski, fluid-style kettlebell swings, farmer’s shuttle.
then EMOMx10:00 clean & jerks
May alter weight as needed between sets. Share reps to whiteboard. Post-workout should be banded Samson stretches similar to this.
READ: Study: Low Carb Better For Shrinking Fat Cells and Improving Insulin Resistance – Diet Doctor
WATCH: Knee valgus = caving in.
In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.
One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.
We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.
What do you think of when locking out overhead?
EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch
the 10:00 to establish a heavy back/front/overhead squat.
Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.
READ: Korean Beef Bowl by Feeding the Frasers on instagram
WATCH:
Why is it important to have Test and Retest workouts? Yesterday was a test for a month out. Today is a retest of a workout from December.
Well, first: they act as benchmarks for our fitness. How do you know if you’re actually improving if you can’t measure that progress?
Two: knowing what traits we are testing allows us to set up programming to improve upon the intricacies of said test. This is and always has been the reasoning behind our programming. This is why we use a whiteboard to take the data towards the end of class. This is why coaches ask you how the workout went. Give us answers! The more detailed, the better!
Three: it gives you a tangible, measurable, repeatable, and observable goal to reach/obliterate. Isn’t that scientific?
“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushups
1 power clean, 102/70/45kg
35:00 cap. Share time to whiteboard. Post workout is playing with the German Hang position, either by walking into it on low rings, or by pulling yourself through (“Skin-the-Cat”).
Every minute x5 (1-2-1) if you want extra pull-up work
READ: The 2020 CrossFit Games Open National Champions – CrossFit
WATCH: If you’re serious about being responsible for your own nutrition (and have the space for one) an Instant Pot is awesome. Tons of people don’t know some of the basics though:
AMRAP in 5:00 (“ANNIE”)
50-40-30-20-10 reps for time:
double unders
situps
AMRAP in 5:00 (“FRAN”)
21-15-9 reps for time:
thruster, 43/29/20kg
pullups
AMRAP in 5:00 (“ELIZABETH”)
21-15-9 reps for time:
power clean, 61/43/29kg
ring dips
Rest 5:00 between each AMRAP. Share total reps completed to whiteboard!
Post-workout: go through the “World’s Greatest Stretch” sequence, holding each position for :15 or so for the first round, :30 or so for the second round.
OLYMPIC WEIGHTLIFTING: This January cycle continues on our pulling sequencing- but we’ll start each session with squatting! Overhead strength development and isometric midline work to complete each day! Anyone want another Friday or Saturday morning Barbell class?
POWERLIFTING: We’re starting the first phase of the year. We’ll be back onto our high-volume in squats, bench, and deads for thickening your joints and practicing good range and form.
READ: Games Athlete Coaches CrossFit as a Subject to High Schoolers – Morning Chalk Up
WATCH:
