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Crossfit Games Open 2 ...

Paused Front Squat

Metcon

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Workout

FRIDAY 1.28.22

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

2 min any machine
Foam Roll
Hip Halo
Banded Shoulder Distraction
Calve mobility

MC: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

TARGET SCORE
If you finish the workout, comment the total time.

Target Reps: 200+

Minimum Reps before Scaling: 141

240 total reps in the workout

STIMULUS and GOALS
How to Pace: Grind. This workout hurts. Don’t go out too hot. Maintain a consistent pace, knowing the clean and jerks are going to feel heavy!

How it should Feel: Gassy. This workout burns the lungs and legs like no other! Make sure you are good and warmed up before you start this workout. If you push this workout right, then you will be all out of breath by the end!

WORKOUT STRATEGY & FLOW
Box jumps: all about consistency. No crazy pace here, but move through these smooth each set.

Clean and jerks: stay calm on these clean and jerks. I recommend breaking up the first bar even though it’s light, in preparation for the later bars. By the time you get to 185/115, we recommend all singles.

Pistols: similar to box jumps, aim for consistency here. Your quads will be on fire. Don’t waste any reps and hit the standard each time.

SCALING
The SCALING aim is to not blow up early.

Scaling option to finish near the target score:
30 Box Jumps (24"/20")
15 Clean and Jerks (75/55)
30 Box Jumps (24"/20")
15 Clean and Jerks (95/65)
30 Box Jumps (24"/20")
10 Clean and Jerks (135/95)
30 Pistols
10 Clean and Jerks (185/115)
30 Pistols
5 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)

1: Paused Front Squat (5X3)

5 sets of 3 Pause Front Squats at 60% or less of 1RM Front Squats

* Rest as needed between sets *

*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.

EC: Metcon (AMRAP - Reps)

EXTRA CREDIT:

EXTRA CREDIT:

3 Sets
5x 3 Sec at Max Effort Acceleration
*Full recovery between sets.

Part 2:
3 Min Fast, 2 Min Rest,
3 Min at Faster Pace, 2 Min Rest,
3 Min at Fastest Pace, DONE!

Details: Average wattage in the 3min intervals must get progressively higher from the fast to faster to fastest. Athletes are allowed to look at their monitor during the ""fast"" interval. Athletes are not allowed to look at their monitors until after they finish the 3min in the faster and fastest intervals. Penalty for not going progressively faster is 10 burpees for each average wattage below the fast and faster minimum wattage target. Burpees are completed after the workout is completed

Score
Record the number of penalty burpees you accumulated from the faster and fastest intervals.

Personalized Paces!
Details: The intensity during a controlled sprint is about 98%. Focus on retaining control of your pedaling form. Target a pace that is uncomfortable physically but reasonably comfortable emotionally.

Whiteboard:

Friday, January 28, 2022

Male Clients