Partner WOD
3 rounds
2 min at each station
Wall-sit/Med ball Sit-up (toss to partner)
Push-ups/Hollow hold
Wallball/Hang from bar
rest
CrossFit Total
The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a CrossFit Total, yours will be done to the same standards as everyone else’s. The lifts must be easy to judge, easy to understand, and as difficult to corrupt as possible. By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them. The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
Squat
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced. Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
Press
The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
Deadlift
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not. Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.
The Process
Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.
Open Gym
-or-
Suggested WOD
20 min AMRAP
30 alt DB Snatch (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 T2B
A. Deadlift
10-10-10
B. CrossFit Pittsburgh Baseline
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
A. Push-press
2-2-2-2-2
B. 3 rounds
20 Hang Power Cleans (95/65)
20 Front Squats
20 Push-press
HAPPY NEW YEAR!
CLOSED
We are starting off the New Year with more options for you.
Open Gym memberships will be available on a trial basis. Conditions apply.
Contact us for details.
Partner WOD
3 rounds
90 cal Row
60 Box Jumps
30 Burpees
"Cindy"
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
-or-
"Mary"
5 HSPU
10 Pistols
15 Pull-ups
Open Gym
-or-
Suggested WOD
15 min AMRAP
250m Row
10 Push-press (155/105)
20 GHD Sit-ups
A. Front Squat
2-2-2-2-2
B. 10 rounds
10 Push-ups
10 Dead-lifts (185/135)
CLOSED
Enjoy your day!
From all of us at CrossFit Pittsburgh, we wish you all a very Merry Christmas!
"12 Days of Christmas"
1 HSPU
2 KB/DB 1 Arm OHS (1.5/1 -or- 55/35)
3 Pull-ups
4 Alternating KB/DB Snatch (1.5/1 -or- 55/35)
5 Ring Dips
6 Sit-ups
7 KBS (1.5/1)
8 Wallballs
9 Double unders
10 Box Jumps
11 K2E
12 400m Run/500m Row/750m AirDyne*
*On the 12th Day of Christmas you do EITHER the Run/Row/Bike ONE TIME. Not 12.
A. Snatch Technique work
B. "Randy"
75 Power Cleans @ 75#
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
As you gather to spend precious time with your loved ones this holiday season, take a moment to reflect on those who sacrifice so much for this freedom.
As always, but especially during the holidays, I want to thank you for your loyal support of the Naval Special Warfare Community and their families.
By embodying the spirit of giving throughout the year, you help honor our warriors and support their families straight through the holiday season. Their sacrifices are felt and admired more than ever—by their loved ones and by those who are able to celebrate safely because of them.
On behalf of our warriors and the Navy SEAL Foundation, I sincerely wish you and yours a safe and special holiday.
Robin King
Chief Executive Officer
Please note the following changes for the upcoming Holiday Week:
Saturday 12/23: "12 Days of Christmas WOD"
Sunday 12/24: Christmas Eve - CLOSED
Monday 12/25: Christmas Day - CLOSED
Tuesday 12/26: CLOSED
Wednesday 12/27, Thursday 12/28, Friday 12/29: NO 5:30AM WOD
Monday 1/1: New Year's Day - CLOSED
Open Gym
-or-
Suggested WOD
10 rounds
30 seconds T2B
30 seconds rest
30 seconds Rind Dips
30 seconds rest
30 seconds Deadlifts (@ body weight)
30 seconds rest
30 seconds HSPU
30 seconds rest
A. Bulgarian Spilt Squat
5-5-5-5-5
B. "Air Force WOD"
20 Thrusters (95/65)
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
*4 Burpees EMOM
**Start with Burpees
A. Power Clean
6-6-6-6
B. Every 2 minutes for 18 minutes (9 sets)
Clean & Jerk
Sets 1,4 & 7 = 3 reps
Sets 2,5 & 8 = 2 reps
Sets 3,6 & 9 = 1 rep
C. "Annie"
50-40-30-20-10
Double Unders
AbMat Sit-ups
A. Back Squat
3 RM
B. 3 rounds
8 Seated BD Press (35/20)
1 min rest
20 Death March Steps
1 min rest
100m Waiter Walk + Suitcase Carry
1 min rest
Partner WOD
100 Front Rack Lunge (95/65)
100 KBS (1.5/1)
100 Sit-ups
100 OTB Burpees
100 Cal Row
*May be done in Any Order but all 100 reps must be completed before moving on to the next movement.
Death by 10m Sprint
min 1: 1 Sprint
min 2: 2 Sprints
min 3: 3 Sprints
Keep going until you can't finish the number of sprints for that minute.