Tag: Double Under

CrossFit Open 16.2

Everyone was surprised how sore our upper backs were from the snatch and overhead squat workout Wednesday. I thought my quads might be really sore due to how much they were burning through the second half of that workout.

Got to the gym around 5 to get warmed up. Was excited for this one after watching the announcement last night.

Warm-up

  • Crossover Symmetry Activation
  • 2×10 Heel Drives
  • Bottom Squat Hold
  • Cleans
    • 3×45#
    • 3×95
    • 3×135
    • 2×185
    • 2×205

CrossFit Games Open Workout 16.2

  • Beginning on a 4 minute clock, complete as many reps as possible of:
    • 25 T2B
    • 50 DU
    • 15 Squat Cleans, 135 / 85 lb.
  • If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 13 Squat Cleans, 185 / 115 lb.
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 11 Squat Cleans, 225 / 145 lb.
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 9 Squat Cleans, 275 / 175 lb.
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    • 25 T2B
    • 50 DU
    • 7 Squat Cleans, 315 / 205 lb.
  • Stop at 20 minutes.

A couple of keys to remember for scoring:

  • When finishing each set of double unders, mark the time on the clock, which is used as a tiebreaker.
  • If you happen to be one of the small percentage of people in the world that can finish everything, your score is your total time. Otherwise, score is number of reps completed for the rest of us mortals.

 

OMG! Got done with round 1 at about 3:00. Went 11-8-6 T2B, unbroken DU, and fast clean singles. Started 5-5 and then I don’t even know what after that. Some 3s and 4s I think. Tripped once or twice on DU. Pretty quick on the single cleans again. I was somewhere under a minute left I think, so that gave me 5:00 to work on round 3. At this point I couldn’t breathe. I jumped up on the bar and holy fuck! I did a lot of singles with way too long of breaks. I was shot. Managed to get in some triples at the end. Those T2B took me forever. Had about a minute left for the DU and finished with 6 seconds on the clock (11:54 tiebreak). Didn’t even touch 225#. I really wanted to get at least one because it would have been a nice jump on the leaderboard over all the tiebreaks that couldn’t lift that weight. No way in hell I’m doing it again though. I’d rather do 16.1 over.

I was absolutely wrecked! Every time I got up and walked around I got light-headed for the next hour.

Still Fine

My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.

Warm-up

  • Bottom Squat Hold
  • Ring Hang
  • Clean & Jerks (45#, 95, 125, 145)

Conditioning

  • 30-40-50-40-30 DU
  • 3-4-5-4-3 C&J (175#)

Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.

21-15-9

  • T2B
  • Box Jumps (24″)

I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.

My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.

Midline

8 Rounds

  • 15s Hollow Rocks / Superman Rocks
  • 20s Rest
  • 15s L-hang
  • 20s Rest

Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.

Inverted

5 Sets

  • 30s Handstand Hold
  • 30s Rest

Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

  • Jumping Jacks
  • Shoulder Stretch
  • Jogging
  • 10 Burpees

Strength

Front Squats – 2s Pause

  • 3×45#
  • 3×115
  • 3×185
  • 3×225
  • 2x3x245
  • 3×255

Conditioning

15:00 AMRAP

  • 50 Double Unders
  • 40 Russian Kettlebell Swings (53#)
  • 30 Russian Twists (35# plate)
  • 20 Ball Slams (25#)
  • 10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

  • 5 Ring Swings

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Unbroken Minute

Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus (o/u grip)
  • Thrusters (45#)

Conditioning

E2M – 7 Sets (14:00)

  • 8 Thrusters (95#)
  • 8 Burpees over the Bar

Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.

Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.

3 Rounds

  • 1:00 Push-ups
  • 1:00 Step-ups (24″)
  • 1:00 Rest
  • 1:00 DU
  • 1:00 T2B
  • 1:00 Rest

Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.

Midline

8 Rounds

  • 20s Handstand Hold
  • 15s Rest
  • 20s Hollow Hold
  • 15s Rest

That 15 seconds of rest goes by quick!  Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.

Fight the Burn

Made it to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Random assortment of movements

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×150
  • 3×160
  • 3×165 (PR?)
  • 3×170 (PR)

I had done 170 pounds for a double at some point, seems like about a year ago. Gives me an estimated max around 180, which would be a 5# PR. The most I had done for a triple since using BTWB was a week or two ago with 162.5, so not sure if the 165 was really a PR or not.

Conditioning

7 Rounds

  • 30 Double Unders
  • 8 Power Cleans (95#)
  • 8 Push Presses (95#)

My goal by choosing 95# was not to put the bar down. My cycle times got a lot slower from the first round to the end, but mission accomplished. I missed 3 dubs; once in one set and twice in another. First two rounds were done in under 2 minutes, but the pace of cycling really slowed down and I had to take some extra breaths moving from the rope to the bar and vice versa. Took me 8:51.

Burn Baby Burn

8 Rounds (Tabata)

  • 20s Bottom to Bottom Air Squats
  • 10s “Rest” in a Bottom Squat Hold

Paced out of the gate much better knowing what was in store. Was getting 9 per round early on and was able to pick up the pace in the last few rounds even though my quads were burning something fierce coming out of the hole for those first reps of a set. Finished with 78 reps which is a +15.

Did some back mobility before I left.

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Snatch
    • 2x3x45#
    • 3×65#

Conditioning

12:00 AMRAP

  • 50 DU
  • 15 Snatches (weight goes up each round)
    • 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

  • 30s Burpees
  • 30s Rest
  • 30s Air Squats
  • 30s Rest
  • 30s HS Hold
  • 30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

  • 4 Turkish Get-ups
  • 10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Shoulder Scraping

graston-shoulderHad my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.

Warm-up

2 Sets

  • 10 Wrist Curls (45#)
  • 10 Bicep Curls (45#)
  • 10 Shoulder Press (45#)
  • 10 Front Squats (45#)
  • 10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

  • 5×155#
  • 5×225
  • 5×275
  • 4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.

Conditioning

6:00 AMRAP

  • 5 Thrusters (95#)
  • 5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.

Minutes

Got to the gym early.

Warm-up

  • Back Mobility – banded bottom squat hold against wall
  • 2 Sets
    • 10 Reverse Hypers (210#)
    • 10 Pass-thrus (o/u grip)
  • C&J

5 Rounds

  • 1:00 AMRAP of C&J
  • 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

  • 15 Push-ups
  • 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

  • 15s L-Hang
  • 15s Rest
  • 15s HS Hold
  • 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

  • 2:00
    • Buy-in: 20 Step-ups (24″)
    • AMRAP MB Cleans (20#)
  • 2:00 Rest
  • Repeat

Never put down the medicine ball. Got 26 and 23 reps.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.