fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Monday 160606 Open WOD 13.4

Today is a repeat WOD with a flashback blog post from March of 2013.  This was an open workout… And we are going to retest it today!

Well, here we go- clean and press (jerk, split jerk) and toes to bar are on the menu again. And in the same time domain and structure as the Fran Ladder that was programmed the past 2 years. This looks like a fun one…. and it looks like a gasser!

Some ideas on strategy:
This one is going to blast your grip, especially if you are strong enough to touch and go with the clean and jerks (you will need to be pretty strong in order to even consider that one). Consider switching your grip up and using a mixed grip occasionally for the toes to bar.

If this weight seems pretty heavy for you (if your 1RM clean and jerk under 75kg for men and 50 kg for women… then YES, this weight is heavy for you)… consider a few things: dropping the weight from the overhead position after each rep instead of attempting a touch and go. I am going to estimate that only those with a 1RM over 100/75kg should even consider touch and go. So there have it- drop carefully from overhead, get set up strong and go again.

Are you weak in the press? Then really use the legs and drive. Consider split jerking if this weight is near your max. Push presses are fine, but if you have a good push jerk- use it no matter how strong you are up top.

Are toes to bar difficult for you? Then make SURE that you GET every rep. The WOD is too short and the weight too heavy for you to waste time and energy with ANY no reps. Do not hang on the pull up bar and look up at it! Drop off and rest, shake out the hands, then get up there and go when you are ready.

Are you good at toes to bar but still think the weight is on the heavy side?… then perhaps do NOT crush through the toes to bar with reckless abandon. Because that will simply put you back on the barbell quickly… and you will likely be out of breath and have to rest up any way. So- take some time between the toes to bar reps by dropping off, shaking out the hands- especially in the early round of 3 and 6. I think that Graham Holmberg went out too quickly on the toes to bar. I think he got a little too caught up with the energy of the crowd and the pace of Chris Spealler on the toes to bar and should not have matched him rep for rep in the early rounds. I think he would have been better off trying to catch up in the last 2-3 minutes on the longer rounds of clean and jerk. (I also think he should have lifted with a rigid spine and used some legs in the cleans AND in the presses).

Monday’s WOD: class times at 6, 7, 9am, and 4, 6pm.  Midday open training at noon and Olympic lifting technique class at 5pm

Open WOD 13.4
7 Minute AMRAP of:
3 Clean and jerk (61/43kg, 52/29kg masters 55+ age)
3 Toes to bar, then:

6 Clean and jerk
6 Toes to bar
9 Clean and jerk
9 Toes to bar
12 Clean and jerk
12 Toes to bar
15 Clean and jerk
15 Toes to bar
18 Clean and jerk
18 Toes to bar…
This is a timed workout, if you complete the round of 18 with more time on the clock, continue with additional rounds of 21, 24, 27 reps, etc.

Compare to March 28 or 30, 2016

Post total number of reps completed to chalkboard/journals and hopefully to the PR board as well
13.4 Open WOD Retest
As many reps as possible in 7 minutes of:
61/44kg power clean and jerk, 3 reps
3 toes to bar
continue with 6 reps of each, 9 reps of each , 12, 15, 18… etc.
Post total number of reps completed, loads and sclaing to chalkboard, journals, PR board.

 

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.