ZYDECO LEGS

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Great start to a fun five weeks with 17.1 guys!!

Even though we are in the midst of our worldwide competition we still have to train!

You’re body is used to training 4-5 times a week so it would be a total shock to it if you just rested everyday besides the open workout!

Shock means stress, and if you’re body is under stress even if you don’t feel stressed you will be less fit!

Which means not your best on 17.2!

it’s only Monday so you will have plenty time to recover by Friday and the programming will know how to care of you guys leading into Friday! Get after it today.

Back to work.

#CFSL
#CFBB

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Front Rack Lunge (10 Alternating Steps in place for 5 sets.)
5 sets of 10 Alternating steps.
Take from the rack.
Use about 40-50% of 1 rep max

Unless you front squat atleast 225 your coaches shouldn’t see 45’s on your bar. Stay under control.

WOD
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

5 Front Squats 165/115
10 Handstand Pushups

Masters/Teens RX 135/95

 

17.1

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For every ounce of self doubt you bring to the gym today, we have a pound of faith here for you. Be heroic in your effort.

Please do not throw or drop weight from above the knees. They are not bumper plates. They will shoot in random directions which could injure you or a fellow athlete and they will break pretty easily.

-Josh

It’s here.

Make sure you put your score into the correct workout on wodify, i’ve put all the options you have today.

Categories are

RX Male/Female 16-34
Scaled Male/Female 16-34

RX Masters 55+
Scaled Masters 55+

RX Teens 14-15
Scaled Teens 14-15

It’s going to be a fun and exciting and hectic kind of day! There will be a lot going on so please so your best to help out your coaches and judges and each other be as efficient as possible. When it’s your time to hit the workout make sure you have warmed up and gotten ready properly.

Athletes will be going back to back. So if you are next, don’t sit there and watch the person before you go the whole time, need to have yourself ready to go when your name is called.

This is a “suck it up” kind of workout. Who is wiling to get down and get up and jump over that box the most. It’s going to hurt, you’re going to breathe hard, I warned you the open is an endurance competition. Do your best and that’s all you can ask for. Don’t leave anything left over or i promise you will regret it. One more rep could mean 30 spots on the leaderboard. Every rep and every second is worth a ton in the open.

Back to work.

#CFSL
#CFBB

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WOD
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)
For Time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box
Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)
Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

 

IT’S HERE

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Today is the day that we have all been waiting for, the release of the first Open WOD 17.1.

Tonight at CrossFit Breaux Bridge, Thursday Night Throwdown.  We will be having the captains of each team going at it. Throwing down tonight will be Kelly, Hunner, and Tiffany. Come out and show your support and watch the release of 17.1.

Mobilizing today with a foam roller and or a lacrosse ball targeting the troubled areas that are tight on us.  This is an opportunity to loosen up tight shoulders, hips, hamstrings, ankles, and wrist or whatever that is bothersome on you. Ask your coach for ideas and tips for some mobility drills.

DON’T skip today because you are doing the open WOD tomorrow and don’t want to be sore. Today is more of an active recovery. It will ensure that you move and get some blood flow helping you get primed for tomorrow.

#cfbb
#cfsl
#itsopentime

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Mobility
15 minutes
WOD
ROLLING (AMRAP – Reps)
10 rds
100m row

For every meter under or over do that many burpees
Rest 2 min between rows
Score is total amount of burpees

 

HERE WE GO

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Staying strong means doing all the little things right, the isometric holds that really improve overall strength and stability without a concentric or eccentric contractions.

Isometric means that throughout the duration of the prescribed hold we do not let any joint angle or muscle length change. Still getting stronger by bracing and balancing our body in a static position.

The Open is an Endurance competition. It always has been and unless things change all of a sudden you will need an engine to do your best in the Open.

Burn it up today with this three round burner.

Lay sideways on the side of the bar and try to stay low and roll through those burpees.

Tighten up on those double unders, cut the reps in half or double the number for singles. Singles will be in the Open for the scaled workouts!

Power Snatches are one of the most common movements seen in the Open every year they show up. Keep the bar close and touch and go reps are needed today. Go lighter if you are having trouble stringing together at least 5 in a row.

Shoot for something around 12 minutes.

Back to work.

#CFSL
#CFBB

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Gymnastics
3 rounds not for time

-30 second Handstand Hold on the wall
-Farmers Carry 70/53-SL goes rig to door and back-BB rig to rig and back
-20 second Prone Hold on GHD
-20 second Supine Hold on GHD

WOD
Metcon (Time)
For time

3 rounds

20 Burpees over the bar
50 Double unders
15 Power Snatches 75/55

Masters/Teens 65/45

 

RAINDROP, DROP TOP

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You guys are so freakin strong. The Pr’s were coming down harder than the rain yesterday.

We get to find ourselves another max today on thrusters. The thruster is two movements combined into one, front squat and push press . Doing the thruster’s descend the same as a front squat, and extend the legs and hips rapidly before pressing up into the bar. Finish with arms and legs fully extended and bar directly above head.

Some familiar movements combined into one complex. For the complex to be done rx all 5 movements have to be done unbroken. If you are wondering what the complex consist of, then we shall see you today.

#cfbb
#cfsl

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Thruster (1)
Taken from the rack.
15 min to establish max.
WOD
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP

2 Sherm Complex*
10 Thrusters (95/65)
15 Box Jumps (24/20)

For a Sherm Complex to be rx, 1 rep is to be completed unbroken.
50+/Teens 75/45