Mid-Atlantic CrossFit Challenge Week 2

Brought to you by Games Athlete and Brute Coach George SanchezWorkout 19.3:“DUNCAN SHEIK” For Time: 27-21-15-9 Dumbbell Squat Cleans (50/35) Toes to Bar ***100 Double Unders BETWEEN each round***Breakdown: Time, Length, Equipment needed:Time cap is 30 minutes. Plan to pace this out for a longer workout but qualifiers will not take that full 30minutes. I would say 12-15minutes for elites is reasonable but it’s tough to say without doing this one. Pair of dumbbells, jump rope, pull-up bar. Pacing advice:This workout is going to get grippy quickly so breaking things up early and often is my suggestion. One thing of note is that the workout does not end on 100 double unders so don’t conserve anything once you get down to the set of 9s. Taking 2-3 quick breaks on the sets of 27 and 21 is completely reasonable to keep heart rate down and again to conserve your grip. Make sure to review the standards of movement here because the cleans differ from what we saw in the Open in that only one head of the DB needs to touch the ground and the dbs can go inside or outside of your body. You’ll have to practice what works best for you before hopping into this one but going inside with the weights will shorten cycle time and allow you to keep your feet in your squat stance the entire time. Again, break up these reps early and then when you get to the 15s it’s time to start ramping up to finish this workout. Save your grip!Camera setup: Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division athletes, however, should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals. Prior to starting, film the dumbbells clearly showing the weights of each.  All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.Limiters/ sticking points:-Grip won’t have a place to rest here so a break plan with short rest is needed. -Set of 21s when it all starts to sink in. Keep moving. Repeatability: You’re going to have to choose your battles wisely with three scores this week. This can be repeated but what it might cost another workout may not be worth it. Set a plan and attack first time through!Workout 19.4“BOY, THAT ESCALATED QUICKLY” Every 3 Minutes complete the following: 10 Bench Presses (135/95) 10 Chest to Bar Pullups 10 Alternating Db Snatches (50/35) ***add 2 reps to each exercise each round***Breakdown: Time, Length, Equipment needed:3:00 work increments until failure. Ranges will be wide here based on the bench and pull-ups but I would expect elites to reach 6-8cycles of this(18+ minutes). You’ll need a bench, barbell, plates and clips, and one dumbbell Pacing advice:Play to your strengths here. If you’re great at bench/pushups then there should be too many breaks here until you get deeper into the workout. Same goes for the c2b pull-ups. I would plan to break the pull-ups in half early to keep heart rate down and breathing in check as long as possible. The Db snatch is a bit of an afterthought at this weight but will still take up a considerable amount of time as the work increases each interval. Be careful trying to buy yourself time, and know roughly how long each set will take you on the snatches. You need to be able to finish the c2b with time to complete the snatches. Take the time in your warm up to time out some sets to figure out what is realistic and possible for you and then go get it! Stay calm as long as possible and when it’s your time to shine on your last 3:00 interval leave no doubt. Who knows, you might buy yourself another 3:00... Camera setup: Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division athletes, however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals. Prior to starting, film the weights for the bench press, including bar and all all plates. They must also video the weight of their dumbbell clearly showing the weight. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.Limiters/ sticking points:- managing a comfortable pace on the first few intervals to buy yourself a chance to go deep in this one -maximizing your strengths whether that’s the bench or the pull-ups or maybe both. Repeatability:Definitely repeatable as time management is the name of the game. Take care of those hands so you don’t worry about a rip on the C2B. Again, you’re going to have to choose your battles wisely with three scores this week. This can be repeated but what it might cost another workout may not be worth it.Workout 19.5“NASTY GIRLS LOVE DT” 3 Sets for Time: 50 Air Squats 7 Ring Muscle Ups 1 Round of “DT” “DT” 12 Deadlifts (185/125) 9 Hang Power Cleans 6 Shoulder To OverheadBreakdown: Time, Length, Equipment needed:Time cap is 30min but again it will not be taking the top spots that long. Sub 10s for sure from elite qualifiers and my guess is a sub 8 for the top spot..You’ll need a set of high rings, barbell, plates and clips. Pacing advice:What a fun way to finish two weeks of some great workouts. This workout will test some classic CrossFit and force you to leave it all on the floor. Air squats are going to have to be quick as some of those smaller athletes will likely crush this first part of the workout. As soon as you feel extension it’s time to drop back into the squat. Waste no time here and consider squatting directly underneath your rings. Ring MU should be unbroken for those looking to qualify Elite. If you have to break these then just make it quick. For the “DT” portion you’ll need to find a way to keep that barbell moving. If you’re limited by the HPC or S2OH consider breaking before your final rep of the movement before so you can go as unbroken as possible. Best of the best won’t be taking many breaks here. Once you get back to the air squats it’s the same mindset as set 1… just keep moving. You will not fail an air squat. And remember you’ll get to ‘air them out’ a little on the next movement. Keep those transitions tight by air squatting under your rings and having your barbell only 1-2 steps away, chalk breaks at a minimum, and finish up strong here. Camera setup: Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division athletes, however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals. Prior to starting, film the weights on the barbell to ensure correct loading has been achieved.  All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.Limiters/ sticking points:-letting the air squat burn slow you down in later rounds-breaking rings/barbell movements up -losing time in transitions Repeatability:This can be repeated as CNS fatigue won’t be much of a limiter. Again, you’re going to have to choose your battles wisely with three scores this week. This can be repeated but what it might cost another workout may not be worth it.