Tuesday, March 26th, 2019 WOD

18.5 Post WOD Pics!!

KSCF Private FB Group
KSCF Women’s Only Group

Strength
Power Clean
Week 2

Minutes 1,2,3 = 3 power clean
Minutes 5,6,7 = 2 power clean
Minutes 9,10,11 = 1 power clean
(Minutes 4 & 8 are OFF to allow athletes to change/increase weights)
* Same sequence for 3 weeks. Athletes should attempt to increase weights each week*

WOD
“Clasher”

Complete 7 Rounds
7 Hang Power Clean
6 Front Squats
7 Deadlift

Rx: 155/105
L3:135/95
L2: 115/85
L1: 95/65

Monday, March 25th, 2019 WOD

Post-Open Programming
This week is the first week after our 2019 CrossFit Open. Congratulations to all those who participated in the CF Open either directly by signing up or by being a part of our Friday Night Fights! Luckily for all, we have 6 months to set our goals and prepare for the 2020 CF Open in October.

Here’s a little sneak peek into our 19.5 WOD and after party fun!

19.5 in tha heat!!

Strength
DB Bench Press
5×5

WOD
“Antagonist”

Men: 21-18-15-12-9
Women: 18-15-12-9-6
Cal Row
Hand Release Push-Ups

Friday, March 22nd, 2019. 19.5 Friday Night Fights

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

19.5, or Fran x 2-1/3

19.5 standards
19.5 is a pure pacing workout for our athletes. There really is no other option. Being smart and breaking sets up from the beginning and laying out rep schemes is the only way to go.

Stimulus
As much as “Fran” was an anaerobic threshold workout and tested the work capacity of some, 19.5 has more than double the reps of Fran. This will become a balance of managing rep loads in the front end in order to hold pace in the back end. There will be some spikes throughout the thruster sequences but we want to be able to take short breaks throughout the WOD in order to maintain overall time efficiency of the workout.

Warm-up/Prep
We need to make this part effective and efficient. If there have to be multiple heats in a class we need to prepare for this. Prepare a core temperature warm-up that will be a movement prep for the workout.

  • Air squats
  • Kips
  • Ring Rows
  • Wall balls

Take time after the core warm-up to mobilize the hips and shoulder complex. Partner and band mobility will be important to complete due to the volume of this workout.

After the Thruster weight is prepped help athletes drill their kips/standards/etc. Also, discuss rep strategies.

Strategy

  • Pace, Pace, Pace. Know your abilities, lay out your potential rep schemes and stick to a plan
  • Chest to Bars will be a huge barrier for many. Grip will need to be saved early and a bar that is just barely over the fingertips will need to be used.
    • This part for KSCF athletes will become non-metabolic as the workout unfolds as multiple breaks will need to be taken. Establish a rep plan for each set (i.e. 8-7-6-6 = 27)
  • For most KSCF athletes the Thrusters will be the easier of the two movements. Plan to complete bigger sets and shorter rest here in order to have time on the C2Bs.
  • Thruster Grip can be modified by not wrapping the thumbs around the bar. The bar will sit on the heel of the palms and save the grip a bit.
  • I would recommend wearing hand protection for a big part of the workout in order to save the hands.

WOD
WORKOUT 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Thursday, March 21st, 2019 WOD

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

Pio-Toes To Bar

Skill:
“Opportunity Club”

-Pick 2 movements you which have not come in the Open or have challenged you in a workout over the last 4 weeks. Try to improve skill set or cycling efficiency on these movements

8- 90 second rounds (1::1 work-to-rest)

WOD
EMOTM for 12 minutes

Min 1: 35-50 Single Unders
Min 2: 3 Devils Press + 6 Toes To Bar
Min 3: 12 Renegade Row + 4 Burpees

Wednesday, March 20th, 2019 WOD

Lili Ballinnn’

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

WOD
“Toy Soldier”

From 0:00-8:00 complete:

Complete 2 Rounds
15 Chest to Bar Pull-Ups
12 HSPU
9 Squat Cleans (60% of Clean 1RM)

From 8:00-14:00 complete:

Complete 2 Rounds
15 Sit-Ups
50′ HS Walk

Strength
Complete 3 Giant Sets

I) 10 Reverse Hypers w/Band
II) 10 Hip Floss Lunges/leg
III) 10 KB Pec Release presses
IV) 10 Prone Military Press

Tuesday, March 19th, 2019 WOD

Dr. McCaffrey and his OHS from the FaceOff.

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

Strength
Deadlift

Every 90 seconds for 8 mins @ 60% 1 RM
Reps/set:10-9-7-5-4

WOD
“Full Speed”

Complete for Time
20 Box Jump Overs (30/24)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Row