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The Madlands

AMRAP 5:

21 Power cleans (75/55lb.)

15 STO (75/55lb.)

9 Thrusters (75/55lb.)

Max Double-unders

Rest 5

AMRAP 5:

15 Power cleans 95/65lb.)

12 STO (95/65lb.)

9 Thrusters (95/65lb.)

Max Double-unders

Rest 5

AMRAP 5:

9 Power cleans (135/95lb.)

7 STO (135/95lb.)

5 Thrusters (135/95lb.)

Max Double-unders

Register for Bootcamp Here!

Deadlift 5-5-3-3-2-2-1-1

Rest as needed between sets

EMOM x 5 sets:

Minute one: 16 alternating single arm KB/DB thrusters

Minute two: 16 alternating single arm DB/KB dead stop gorilla rows

Minute three:16 alternating curtsy lunges

*Athletes will hold 2 Kb’s or DB’s during the thrusters and the rows

 

Check out some out some of the pics from Formal Night!

A shirtless man with blue physio tape on his shoulder lies writhing on black mats after completing Open Workout 19.1.

Remember our Week 4 scoring opportunities:

7 points: Click here to post a Google review for CrossFit 204

10 points: On Instagram, post a picture of yourself doing a burpee in your workplace with the hashtag #204Open. If you are retired or work from home, do a burpee for a friend!

Feel free to post a review or a burpee pic even if you aren’t signed up for the #204Open. We’d appreciate it!

Open Workout 19.4

3 rounds of:
10 snatches (95/65 lb.)
12 bar-facing burpees

Rest 3 minutes

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes (including rest)

A shirtless, tattooed man exhibits significant strict strength in performing a handstand push-up.

Workout 19.3 was a test of strict gymnastics strength, not conditioning.

Athletes needed a degree of conditioning to get to the wall, but the time cap wasn’t overly harsh. The majority of athletes in our gym got through the lunges and step-ups and still had a reasonable amount of time to flip upside down.

And that’s where the workout turned into a true test of strength.

Strict Strength

For years, people have demanded strength tests in the CrossFit Games Open, but my guess is the calls most often came from the barbell crew, not the gymnasts. Heavy deadlifts or a max squat would likely please that crowd.

But instead we got a straight-up test of upper-body strength in 19.3—which is fine with me. The handstand push-up—”headstand push-up” to gymnasts—is actually just an inverted partial-range-of-motion body-weight barbell press. It requires a significant degree of strength, and the actual amount depends on your body weight.

With that in mind, it might be tempting to say the workout favoured smaller athletes, but I don’t think any short people enjoyed the box step-ups very much. If anything, I think shorter athletes had to perform more lunges and disadvantaged step-ups until they got to make up some ground at the wall. Most didn’t get past that, so the handstand walk is irrelevant. 

Overall, I think the workout actually favoured athletes with balanced levels of strength and conditioning. All-around athletes.

Sounds like a pretty good CrossFit workout, right?

Read “19.Too Strong”

Building Strict Strength

If you got stuck at the wall, or if you got fewer reps than you wanted, I’d encourage you to dig into strict work over the next months. You can do jerks and push presses, and you can even kip once in a while, but I’d make sure I get to every class with strict pressing and strict gymnastics work. I’d focus on building strict strength.

Doing so isn’t quite as fun as maxing out a jerk. I don’t need much weight to max out a barbell press, and it’s always a humbling experience when the bar stops moving at the bridge of my nose.

But regularly performing strict pressing movements will help you build strength. And if you really commit to our gymnastics progressions, you’ll find even more success.

As an example, don’t make it a goal to do a kipping handstand push-up. Make it a goal to first do a series of long, slow, controlled eccentric reps first. Or to hold a handstand against the wall for 2 minutes. Think of those things as your base. On top of that, add regular pressing, and join in the curl-offs that seem to be happening with regularity at the dumbbell rack. They’re fun. Then come find me on Sundays and let’s hit the bench press. That’s fun, too.

Slowly build your strength. And always work on your conditioning.

Actually, just come to class regularly. We hit strength and conditioning every day.

Read “Fitness Training and Your Period.”

A woman performs a wall-ball shot in front of a judge in CrossFit Games Open Workout 19.1.

Please note we do not have regular classes Friday evening! Details below!

If you are registered for the Open, you can do the workout in any class on March 15, and we are having our largest group perform the workout in a dedicated session starting at 5 p.m.

The theme for the evening: Sports Night! We’ll be playing a few games of skill for points. Show up in your sports attire—jerseys, equipment, etc.—and earn points for your team!

All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Current Score: Müscle Crüe 144 – Iron Madams 96

Thank you to everyone who posted to Instagram, Facebook and Google!

Best costumes: Ben, Vince, Leandro, James, Bob – Jen

Top Rx Scores: Mike (point donated to Iron Madams), Jen +1

Top Scaled Scores: Donagh +1, James +1

Week 4 Scoring Opportunities – More Points Available!

7 points: Click here to post a Google review for CrossFit 204

10 points: On Instagram, post a picture of yourself doing a burpee in your workplace with the hashtag #204Open. If you are retired or work from home, do a burpee for a friend!

Workout

Part 1: In 12 minutes, build to a heavy thruster

Part 2: Goodbellas

4 rounds:
Row 500 m
5 shoulders-to-overheads (155/105 lb.)
10 alternating dumbbell hang clean and jerks (50/35 lb.)
20 wall-ball shots (20/14 lb., 10/9 ft.)

Time cap: 17 minutes