With a large majority of people heading out of town this week, we figured we’d send everyone off with a kind-of super chipper done in the style of last year’s CrossFit Games final workout. Interestingly enough, when we thought we’d send “everyone” off with this workout, we didn’t think we’d do it in the span of a single class (final count for the 6pm was 22 people!)
in 5 min, complete the following:1 Plate-Push Suicide (Rx’d M:45/W:25)15 Box Jumps (Rx’d M:24”/W:18”)30 Ab Mat Sit UpsREST IN THE REMAINING TIME, IF ANY; then,
in 10 min, complete the following:1 Plate-Push Suicide15 Box Jumps30 Ab Mat Sit Ups40′ OH Plate Walking Lunge (Rx’d M:45/W:25)15 KB Swings (Rx’d M:24kg/W:16)30 Hand Release Push-UpsREST IN THE REMAINING TIME, IF ANY; and finally,
in 15 min, complete the following:1 Plate-Push Suicide15 Box Jumps30 Ab Mat Sit Ups40′ OH Plate Lunge15 KB Swings30 Hand Release Push-Ups15 KB Jerks/side (Rx’d M:24kg/W:16)30 Plate Get-Ups (Rx’d M:45/W:25)
1 Plate Suicide = to mid-ct & back, far-ct & back, mid-ct & back. This was scaled down to mid-ct & back, far-ct & back, or even further to far-ct & back.
40′ OH Plate Walking Lunges were done to mid-ct and back (so that the plate would end up back on the towel for the following plate push). Scaling could be accomplished by dropping to a 25lb plate (from a 45lb), or to a 16 or 14lb medicine ball (from a 25lb plate).
KB Jerks, while seemingly straight forward, can be tricky if un-practiced. Unfortunately, the middle of a 30minute workout isn’t the time to practice a new movement, so anyone unfamiliar with the KB jerk replaced the exercise with a DB jerk (push presses were fine for either movement as well).
Plate Get-Ups = from the prone position, and with the plate held in both hands – hugged against the body or held out away from the chest in both hands – come to a standing position in any manner possible while keeping both hands on the plate at all times. Scaling included holding on to the plate with one hand while using the other to assist in getting up and down, and/or reducing the weight of the plate.
The above represent the more major scaling options that had been considered in advance of Tuesday’s classes. However, there were also some last minute adjustments that were required.
6pm = well, let’s just say that, while the coaches had considered the potential for a large class, 20+ people was beyond what even we had considered. As such, we made the following adjustments for the 6pm crew: plate-push suicide was equal to 4 trips to mid-ct & back (scaled down to 3 trips, or 2 trips); additionally, in the 5min block, athletes had the option to complete the ab-mat sit-ups before the box jumps, and in the 10min block, athletes had the option to complete the Push-Ups before the KB swings.
7pm = sadly for the 7pm crew, while there were only 7 of them, the floor had pretty much been scrubbed clean, resulting in ridiculously difficult plate pushes – we might as well have poured glue all over the floor (it took the 7pm crew, on average, a full minute more to complete the plate pushes, and the sticking points in the floor were glaringly obvious). As such, the time for the first block was increased to 6min, the second block to 12min, and 18min for the third block.
It was cool to see such mass-chaos come off as well as it did in the 6pm class. Also, a huge shout-out of praise and thanks to Sara, Steph & Julia for being kind enough to remove themselves from the 6pm and wait around for the 7pm class instead; it was extremely gracious, and they ended up being thanked with brutally sticky plate pushes. I also want to thank the 7pm in general for helping put all the equipment away. I know many of you are leaving before Thursday’s class, or have already departed, but it’s our sincere hope that all of you have a Happy Holidays. For those of you still in town, we’ll see you back here on Thursday.