Chris Carruthers will be competing in the 2015 Butch Curry Classic at Warriorz CrossFit in Elk Grove, CA. If you can go see him, his heat start at 5pm this Saturday, June 6th. There is a $5 spectator fee.
Strength: Shoulder Press 5-5-5-5-5
WOD: EMOM for 12:00:
- 3 Sumo Deadlift @ body weight-ish
- 20-30 Double Unders*
*If you do not yet have double unders, perform 20-30 jump rope running in place (no single unders
**And get to some double under practicing in lieu of running or rowing during your Warm Up!
*each ring dip or push up should end by rotating the inside of your elbows forward roughly 10-30 degrees. If you cannot do that on the dips, then work the ring push ups till you can.
*If you complete Annie in under 10:00, consider scaling to GHD sit ups, weighted sit ups, or another variation....unless you're going for the PR board!
Why train with sleds?
- There is no eccentric (negative) loading involved with sled drags. Sled drags are a great strength and conditioning tool and will not cause extreme muscle soreness.
– Sled drags can be a great way to recover from a training session that has left you with DOMS (delayed onset muscle soreness). Adding in some sled drags in the days following heavily eccentric training can speed up recovery time and help reduce muscle soreness.
– They are a great way to add variety to strengthening and conditioning the muscles of the legs. Because of the versatility of the sled virtually every muscle of the leg can be targeted. This can cause a carryover effect and increase your numbers in many other lifts (squat, deadlift, clean, and snatch).
– Simplicity. Practically anyone can learn to drag a sled in about 30 seconds or less.
– They are great for rehabilitation or for maintaining and building strength, conditioning, and power while injured.
Skill: Work on any aspect of this workout you need to WOD: CrossFit Games Open 15.3 (Rx'd up to age 54)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Workout 15.3 Variations
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Teens
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.
For Scaled options there is no tiebreak.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Mobility is more effective outside the gym. If you only work on mobility get to the gym to work on your tight hips, shoulders, wrists, etc, then you won't make the progress you need
Strength: Shoulder Press 5-5-5-5-5
WOD: 4 rounds of:
- 2 minutes of Double Unders (sub Jump Rope running in place if no double unders)
- 2 minutes of Burpees
