February 3, 2021 – Competition

Primary Training Session
Mobility & Activation
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch

x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow

online pharmacy buy atarax without prescription with best prices today in the USA

Two sets of:
20/15 Calorie Assault Bike @ 70%
3 Thrusters (100/65 lbs)
15/10 Calorie Assault Bike @ 80%
6 Thrusters (100/65 lbs)
10/7 Calorie Assault Bike @ 90%
9 Thrusters (100/65 lbs)
Rest 3 minutes

Increase your pace throughout this piece and focus on rhythmic breathing on the thrusters as your heart rate increases.

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Athlete Notes:
Most of you guys have probably done this Open workout before since it has appeared 3 times in the past several years. If not, I am sure you have done at least a variation of Fran, so you should be familiar with the feeling.

Establish an efficient, but comfortable breathing pattern and rhythm with your thrusters and pull-ups in the initial two minutes. Your pace should be smooth and quick, but you should be working as effortlessly as possible. You should almost feel like you’re holding back a little. For athletes who are comfortable with these two minutes, that pacing strategy will take you into or through the round of 12.

The volume accumulation starts to kick in after the round of 12. Mentally prepare for the meat of the workout to start when you get to this point, and respond by pushing on the gas pedal. Stay focused on breathing and rhythm, but make an effort to find that little bit of extra pop. The last two minutes of this workout is all heart. Try and hang on to the pace that you’ve established as best you can, but know that you will likely break your sets more than you had in previous rounds. Keep your intention clear and your self-talk positive to keep pushing.

Your rep scheme will depend on your individual strength as there is no “one-size fits all” strategy for breaking the pull-ups or thrusters. The one thing everyone can focus on is quick transitions to get started on the next movement. When you finish thrusters and chest-to-bar pull-ups, do not take that as a time to rest and chalk up. Get to the next station and just get started. The times you rest are when you feel that continuing to move would result in a failed repetition. Err on the side of caution on the pull-ups (i.e., don’t blow up in the first few sets), and take your breaks there to chalk when necessary.

On a workout like this, you may find benefit in having a training partner who can keep you accountable on your rest times between sets and stations.

Subscribe
Notify me of
guest


37 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Katie Hergenrother
Katie Hergenrother
February 11, 2021 3:47 pm

A. 180# (with belt) *felt lighter than expected! I would score about 4/8 a 9 today!
B. 160-212.5# (used a belt on 90%+ lifts)
C. 109 reps RX (effort was somewhat anemic today, had A bunch of blood drawn this morning and I was feeling it on the more aerobic efforts)

Last edited 4 years ago by Katie Hergenrother
Eduardo Ruanova Salazar
Eduardo Ruanova Salazar
February 6, 2021 9:28 am

Mobility & warmup ✅
A. @255, 3/8 were 9s
B. 245/ 285/ 315/ 335×4
C. Round of 15 + 1 C2B

Kathryn Salmon
Kathryn Salmon
February 5, 2021 4:29 pm

Mobility & warmup done
A: 175-185 I need to be more confident I can do heavy weight! Maybe half 8, half 9
B: 200, 230, 250
C: did pull-ups got to 15

Gus Cryer
Gus Cryer
February 4, 2021 5:49 pm

A. 265# 6, 7, 8, 8, 9, 9, 6, 8

B. 315, 345, 365, 385, 395, 405, 415, 415

C. 106 Reps

Brian Fitzpatrick
Brian Fitzpatrick
February 4, 2021 4:04 pm

B. 245,265, 285, 295, 305…
C. 109. 116 back in 2018. C2b kip felt a little off. Not happy but not mad with this.

Siamak Asemi Esfahani
Siamak Asemi Esfahani
February 4, 2021 5:52 am

A. 225 lbs
B. 225/265/295/5 sets 310
C. Rx 79 reps

Jessica Uehlin
Jessica Uehlin
February 3, 2021 7:26 pm

Warm up done
A) 165- started off pretty interesting ???? but settled in- 6/7/7/8/9/8/9/9 I think I was just a little sore
B) 185/210/235/245 for rest
C) 140 Rx thrusters UB until 18 and then stuck with 2 sets. Should have gone bigger sets on the CTB tho. Next time- I’ll finish 21

Thanks Tino! Hope your day has been awesome!

Santino Marini
Santino Marini
February 4, 2021 3:16 am
Reply to  Jessica Uehlin

Nice work! What was your score in 2018?

Wilson Hopkins
Wilson Hopkins
February 3, 2021 4:44 pm

M&A and warmup done
A. 84Kg; stayed light to give shoulders a break. Felt ok.
B. 130/150/170/5x160Kg(85%); backed off on % after 170Kg, lower back felt stiff.
C. 141 reps
Thrusters – UB through 15/ 9.9/15…
C2B – all UB
Was a little conservative on the thrusters because back felt tight. Definitely had the breathing under control. Goal is to start rnd of 24 next time. Did this in 11 and 18. Don’t recall the scores but I know this felt better than both those years.

Santino Marini
Santino Marini
February 3, 2021 4:56 pm
Reply to  Wilson Hopkins

There’s something to be said about taking this a little easier out of the gate. It becomes a workout in the round of 15!

Robert DeLeon
Robert DeLeon
February 3, 2021 3:51 pm

M&A: ✔️
WU: ✔️
A: 205 for all sets. Averaged about a 6. Shoulders were hurting today
B: 195, 220, 250, 250, 250, 255, 255, 260
C: Got 7 reps into the round of 15. My shoulders we getting sharp pains when pushing fast over head. Not sure what it was so went slow on all thrusters.

Santino Marini
Santino Marini
February 3, 2021 4:54 pm
Reply to  Robert DeLeon

Two hard days of training! Rest up and look after those shoulders!

Anton Narinskiy
Anton Narinskiy
February 3, 2021 3:29 pm

A) 285 for all 8
B) 295/335/365/375/385/385/385/385
C)131 rx…139 in 2018

Last edited 4 years ago by Anton Narinskiy
Santino Marini
Santino Marini
February 3, 2021 4:54 pm

Good to see you getting pretty damn close after two hard days of training!

Anton Narinskiy
Anton Narinskiy
February 3, 2021 5:33 pm
Reply to  Santino Marini

Legs are pretty beat up. 5th consecutive day for me since I didn’t start the program until Monday and used to train on Saturdays and Sundays (more free time on weekends). Looking forward to the rest day tomorrow. Still felt pretty good throughout the workout and broke a lot less than during 18.5. Just slower transitions.

Joaquín López
Joaquín López
February 3, 2021 2:45 pm

A. 100/110/6x115kg
B. 115/130/145/4x155kg
C. RX 18 thrusters score: 108

Santino Marini
Santino Marini
February 3, 2021 4:53 pm

Have you hit this one before?

Joaquín López
Joaquín López
February 3, 2021 11:11 pm
Reply to  Santino Marini

Yes, Once in 2018 but I don’t find the score. I remember that the score was worst and this time I could push me more because I did the C2B slow due to the shoulder. It’s better but I still feel a little pain.

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
February 3, 2021 12:48 pm

Mobility & Activation Done
Warm-Up Flow Done
A. Done with 50 kg. 5 of 8 were solid.
B. 55/ 62/ 69/ 69/ 69/ 69/ 69/ 69 kg
C. CrossFit Games Open 11.6, 12.5 & 18.5
Today: 101 reps (+ 16 reps)
2019: 85 reps (+ 6 reps)
2018: 79 reps

Hunter Britt
Hunter Britt
February 3, 2021 2:33 pm

Heck yeah that is so awesome to consistently improve like that!

Bobby Wallum
Bobby Wallum
February 3, 2021 9:41 am

Sprained my knee at some point Monday either doing snow removal or workout. Not terrible but definitely some pain.. A. Did lift offs + clean and jerks from yesterday but with power clean built to 275 Then power clean and jerks every 90s 275×2/285×2 Last rep felt at 285 was by far the best one B. Skipped squat but did: AMRAP 15 50 Foot Sled Push 100 Foot Bearhug Sandbag Carry (150) 50 Foot Sled Pull 25 GHDSU 5 Rounds + 100 Foot Sled Push Sprint C. 148 RX (21 Thrusters + 1 C2B) 2018: 143 Didn’t really have the… Read more »

Hunter Britt
Hunter Britt
February 3, 2021 10:37 am
Reply to  Bobby Wallum

Right there! and good thing is youll be able to retest again in the future and hit that number

Bobby Wallum
Bobby Wallum
February 3, 2021 10:49 am
Reply to  Hunter Britt

I’m confident I can at least get close to it ..just gotta be willing to cry inside a little bit!

Aron Megyik
Aron Megyik
February 3, 2021 9:14 am

No training at all yesterday, Monday was also just “something”, and did modifyed versions today as well, body is quite fucked at the moment 10 rounds 5 devil presses 50lbs 10 t2b 50 heavier du 17:41 Amrap 7’ 3-3-6-6-9-9 etc. double dumbbell th with 50lbs push ups (Today’s scaled wod) 126 reps 18 reps rounds done Every 4’ for 16’ Min (4 sets) 20 cal bike erg 15 bp 10 stoh with 50lbs db 1:51 1:49 1:49 1:45 2 sets of 10 chin upw 45” side plank for both sides 20 alt. db floor press (50lbs) 30” top of the… Read more »

Hunter Britt
Hunter Britt
February 3, 2021 10:36 am
Reply to  Aron Megyik

Good to hear that you are listening to your body

James Wozniak
James Wozniak
February 3, 2021 6:45 am

A. Sets at 295 5/8
B. 375 for the last 5 sets
C. 157 Rx. 158 in 2018. Stayed very conservative today on the pull-ups, nothing larger than a set of 6. Stopped the workout with 20 seconds left. Felt my right lat start to pull and didn’t want to injury it. I’ve strained it a few time in the past year on chest to bar pull-ups.

Hunter Britt
Hunter Britt
February 3, 2021 7:17 am
Reply to  James Wozniak

Hope that lat doesnt turn into an issue for you this week!

Jacob Swartwout
Jacob Swartwout
February 3, 2021 5:58 am

A. 290 4/8
B. 260/300/335
C. 111 Rx. Fell short of my 2018 score but I also probably did jerk and backsquat before haha

Hunter Britt
Hunter Britt
February 3, 2021 7:16 am

How did it compare?

Jacob Swartwout
Jacob Swartwout
February 3, 2021 7:17 am
Reply to  Hunter Britt

17 more reps in 2018

Dylan Weller
Dylan Weller
February 3, 2021 4:56 am

5am!
Warmup/flow done
A. 260 I’d say 3 reps were under a 9, lighter weight due to using lower maxes
B. 245/280/315×5
C. 2011=111
2018 = 144
2021 = 147 *finished 18’s + 21 thrust (I can make this hurt a tiny more to get to C2B)

Last edited 4 years ago by Dylan Weller
Santino Marini
Santino Marini
February 3, 2021 4:58 am
Reply to  Dylan Weller

Definitely believe you have way more in the tank. Pretty awesome to see a PR considering the last two days of work! Great job!

Dylan Weller
Dylan Weller
February 3, 2021 2:04 pm
Reply to  Santino Marini

Thank you, next week I’m away for work and unfortunately not as physical as most trips. What are your suggestions to keep what I’ve gained this cycle? I’ve done my share of hotel workouts but I want to make sure I’m keeping with my goals. Thanks

Santino Marini
Santino Marini
February 3, 2021 2:47 pm
Reply to  Dylan Weller

Seek out a good gym to train at. Prioritize you workout time. Have your session planned out prior to that day based on what you have access too. Its all about preparation and making it a priority even if that’s just 30 minutes or getting up a half hour earlier 🙂

Dylan Weller
Dylan Weller
February 3, 2021 3:56 pm
Reply to  Santino Marini

For sure, the biggest issue is Covid, Canada, and military rules. Ill have my hotel room, bands, that’s all

Dennis Chaumet
Dennis Chaumet
February 3, 2021 4:33 am

A. 105kg, I would say 6/8 were good, the other 2 were slightly off, but no misses

B. Did all sets @90% (135kg) without belt

C. No pullup bar, so I did Bike intervals
5 Rounds of
3min easy
2min medium
1min hard

13.500m total, then cooldown until 15.000m

Last edited 4 years ago by Dennis Chaumet
Santino Marini
Santino Marini
February 3, 2021 4:57 am
Reply to  Dennis Chaumet

???????? ???? ????