WodUp – Page 107 – AriFit Bangkok

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 40 pull-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Rings
– Pull-up bar* (Masters 55+ and scaled divisions only)
– Concept2 rower
– Medicine ball of appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the rings (or pull-up bar), clearly show the weight of the medicine ball, and measure the height of the target.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

NOTE: Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the workout following the typical video submission standards and a separate video specifically showing the calories on the Concept2 rower monitor. The display of calories on the monitor should be clearly visible throughout the workout, and the athlete should be visible getting on and off the rower. When submitting videos, send only the first video (full workout) in accordance with normal video submission standards. CrossFit may require the second video (rower calories) and will provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.

# "20.5”
For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs

♀ 14-lb. Ball to 9 ft.
♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

***Kilos: 9/6***

## WORKOUT INFO
* **Scorecard & Description:** [Click Here](https://games-assets.crossfit.com/af0s9jfw-v7.pdf)
* **Movement Standards:** [Click Here](https://games.crossfit.com/workouts/open/2020/5#movementStandards)

## LOGISTICS
* We'll run 2 heats today to accommodate those athletes who need judges
* With two 40-minute heats, there is a high urgency on time
* We'll quickly brief the group, warm them up, and then have them start preparing for their heat
* Between each heat will be a transition and practice round to warm heat 2 athletes back up
* It may also be best for scaled athletes (or those who don’t need a judge) to go in heat 1, and RX athletes (or those who need a judge) to go in heat 2

## SCALED WORKOUT
For Time (Partitioned Any Way):
40 Chin Over Bar Pull-ups
80 Calorie Row
120 Wallballs (20/14)

♀ 10-lb. Ball to 9 ft.
♂ 14-lb. Ball to 10 ft.

Time Cap: 20 Minutes

# WOD BRIEF + GROUP WARMUP (0:00 – 5:00)
## 30 Seconds
Easy Row
Active Spidermans
Air Squats to Medicine Ball

Moderate Row
Push-up to Down Dog
Medicine Ball Front Squats

Faster Row
Inchworm to Push-up
Medicine Ball Thrusters

# TEACHING (5:00 – 10:00)
## ROW
### Straps & Arms
The row will likely be the longest transition today. Setting the straps in a position that you don't have to adjust at all can help minimize getting in and out. Not too tight where you can't get in, but not so loose that you're flying out. Along with this, really using the legs instead of the arms can allow for better ring muscle-ups to come.

### Movement Prep
Set Straps
30 Seconds Moderate Row

## WALLBALLS
### Starting Spot
With a lot of transitions today, finding a consistent starting spot for the ball can be helpful in no wasted effort. If we start to close or too far away, we'll likely be off balance. Start about an arms distance away and make small adjustments as needed. You can even mark with tape on the ground where you want your feet to be to take the guess work out during the workout. Also, control the ball back down to the ground on your final rep so it's exactly where you want it for the next set. This will help you start quicker when making your way back to the ball.

### Movement Prep
Establish Starting Position
10 Wallballs

## RING MUSCLE-UPS
### Hips Before Arms
Just like in all the movements we do, we want to make sure that the bigger muscles pass off to the smaller muscles. No matter what level athletes are at on their ring muscle-ups, opening the hips before pulling with the arms will help them be more efficient. Being patient and getting the power from the hips first will help them find the weightless moment to then pull from.

### Movement Prep
10 Scap Pull-ups
5 Rings Swings
3 Hips to Rings
1 Ring Muscle-up Attempt

# HEAT 1 PRACTICE ROUND (10:00 – 15:00)
## 1 Round
6 Wallballs
4 Calorie Row
1-2 Ring Muscle-up Attempts

# HEAT 1 STRATEGY + WOD (15:00 – 35:00)
## No Ring Muscle-ups
* For athletes with no ring muscle-ups who are looking to maybe get their first, there are a few options
* The first option is to do the workout scaled and complete chin over bar pull-ups instead
* The second option is to complete all the row and wallballs before going for muscle-ups, as this is the way to get the most reps done and get the best tiebreaker time
* The third option is to attempt some ring muscle-ups when fresh, then complete the row and wallballs, and attempt some muscle-ups after the 200 reps of row and wallballs are completed

## Some Ring Muscle-ups
* Athletes with some ring muscle-ups want to get the 200 reps of wallballs and rowing done, with every rep on top of that being icing on the cake
* Working through rounds of all 3 movements is one way to work through manageable sets
* One way to get this done is to work through the following rounds:
1-3 Ring Muscle-ups
8 Calorie Row
12 Ring Muscle-up

## Many Ring Muscle-ups
* For athletes with 10-15+ ring muscle-ups it may be helpful to work through the muscle-ups and wallballs first to avoid the excessive pulling of the rower
* Once the 40 and 120 reps are finished, athletes can look to hammer through the 80 calories to finish
* Here is a potential way for these athletes to approach the workout:
10 Rounds:
4 Ring Muscle-ups
12 Wallballs

Then..

80 Calorie Row

# HEAT 2 PRACTICE ROUND (35:00 – 40:00)
## 1 Round
6 Wallballs
4 Calorie Row
1-2 Ring Muscle-up Attempts

# HEAT 2 STRATEGY + WOD (40:00 – 60:00)
* For athletes with no ring muscle-ups who are looking to maybe get their first, there are a few options
* The first option is to do the workout scaled and complete chin over bar pull-ups instead
* The second option is to complete all the row and wallballs before going for muscle-ups, as this is the way to get the most reps done and get the best tiebreaker time
* The third option is to attempt some ring muscle-ups when fresh, then complete the row and wallballs, and attempt some muscle-ups after the 200 reps of row and wallballs are completed

Then..

80 Calorie Row

# AFTER PARTY
## COOL DOWN
### 1. **Lats Foam Roll:** 1-2 Minutes Each Side
### 2. **Upper Back Foam Roll:** 1-2 Minutes
### 3. **Quads Foam Roll:** 1-2 Minute Each Side

B. CrossFit Games Open 20.5

For Time:
– 40 Muscle-Ups
– 80 Calories of Rowing
– 120 Wall Ball Shots @ 20/14 lbs
Time Cap: 20 minutes

* Wall Ball Shots 10ft for male, 9ft for female

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

TIEBREAK
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

EQUIPMENT
– Rings
– Pull-up bar* (Masters 55+ and scaled divisions only)
– Concept2 rower
– Medicine ball of appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

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November 11, 2019November 10, 2019

November 14, 2019 – CrossFit for Health

10-12

A. Alternating Sets: Barbell Bench Press, Barbell Single Leg Romanian Deadlift, Dumbbell Standing Triceps Extension

4 sets, for quality, of:
A1. 10-12 Barbell Bench PressesA2. 10-12 Barbell Single Leg Romanian DeadliftsA3. 10-12 Dumbbell Standing Triceps Extensions

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November 9, 2019November 10, 2019

November 12, 2019 – CrossFit for Health

A. Pause Power Snatch

– 7 sets of 1-3 reps
Rest as needed

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November 8, 2019November 10, 2019

November 11, 2019 – CrossFit for Health

10-12

A. Alternating Sets: Back Squat, Dumbbell One-Arm Bent-Over Row, Dumbbell Bicep Curl

4 sets, for quality, of:
A1. 10-12 Back SquatsA2. 20-24 Dumbbell One-Arm Bent-Over RowsA3. 20-24 Dumbbell Bicep Curls

B. 4 Rounds for Time:

– 8 Pull-Ups
– 20 Air Squats
– 20 Renegade Rows
– Row 250 meters

Substitute Run 200m / 30 DU / 60 SU / Bike 500m if Rower Not Available

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November 5, 2019November 3, 2019

November 8, 2019 – CrossFit for Health

20.4

CrossFit Open 20.1

A. For Time: Box Jumps, Clean and Jerks, and Medicine Ball Step-Ups

For Time:
– 30 Box Jumps 24/20 inches
– 15 Clean and Jerks @ 65/35 lbs
– 30 Box Jumps 24/20 inches
– 15 Clean and Jerks @ 95/55 lbs
– 30 Box Jumps 24/20 inches
– 10 Clean and Jerks @ 115/75 lbs
– 30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
– 10 Clean and Jerks @ 135/95 lbs
– 30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
– 5 Clean and Jerks @ 155/115 lbs
– 30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
– 5 Clean and Jerks @ 185/135 lbs
Time Cap: 20 minutes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 med-ball step-ups followed by 10 clean and jerks, then 30 med-ball step-ups followed by 5 clean and jerks, and finally, 30 med-ball step-ups followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and med-ball step-ups. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or med-ball step-ups. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
– Barbell
– Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
– Medicine ball* (scaled divisions)
– Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
– Scaled divisions also need to film the medicine ball.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

# WOD BRIEF + GROUP WARMUP (0:00 – 5:00)
## 30 Seconds
Jumping Jacks
Air Squats
High Hang Power Clean + Strict Press

Low Box Step-ups
Barbell Front Squats
Hang Power Clean + Push Press

Low Box Jumps
Single Legs Squats to Low Box
Power Clean + Push Jerk

# WEIGHT BUILD (5:00 – 10:00)
*With 40 minutes of working out happening with 2 heats, we’ll get right to it today and have both athletes start building to at least the first 3 workout weights. Athlete 1 will then hit a practice round before beginning their heat. Athlete 2 will warmup back up with a practice round once heat 1 is finished.*

# HEAT 1 PRACTICE ROUND (10:00 – 15:00)
## 1 Round
4 Box Jumps
4 Clean and Jerks (Opening Weight)
4 Alternating Single Leg Squats

# HEAT 1 STRATEGY + WOD (15:00 – 35:00)
## BOX JUMPS
The movement standards allow athletes to either jump or step-up. There are a few factors that can help us to decide which one works. This first is what is going to keep you moving. If box jumps gas you, stepping up may help keep your moving and keep the heart rate down for the barbell. The second factor is if you’re going to be completing the heavy clean and jerks and single leg squats. For athletes who know they’re getting into the challenging second half of the workout, jumping up may be the best option. Step-ups tax the legs more and can interfere with the other movements. For athletes who know they aren’t going to be able to lift the heavier weights or complete the single leg squats, either option can keep them moving.

## CLEAN AND JERKS
There is the option to power or squat clean, as well as push jerk or split jerk. At the lighter weights, it’s likely most efficient to power clean and push jerk. As the heavier weights comes around, lifts will likely be more successful with the squat clean and split jerk.

## SINGLE LEG SQUATS
Let’s work with what we have on the single leg squats. For athletes with great mobility, this will be a strength and capacity test. These athletes simply need to find a pace that they can maintain. For athletes who struggle with mobility, this is all about getting as loose as possible beforehand and minimizing no reps. Use lifting shoes and take your time between reps. It’s better to go slow and go low than to waste energy on fast, no reps.

# HEAT 2 PRACTICE ROUND (35:00 – 40:00)
## 1 Round
4 Box Jumps
4 Clean and Jerks (Opening Weight)
4 Alternating Single Leg Squats

# HEAT 2 STRATEGY + WOD (40:00 – 60:00)
## BOX JUMPS
The movement standards allow athletes to either jump or step-up. There are a few factors that can help us to decide which one works. This first is what is going to keep you moving. If box jumps gas you, stepping up may help keep your moving and keep the heart rate down for the barbell. The second factor is if you’re going to be completing the heavy clean and jerks and single leg squats. For athletes who know they’re getting into the challenging second half of the workout, jumping up may be the best option. Step-ups tax the legs more and can interfere with the other movements. For athletes who know they aren’t going to be able to lift the heavier weights or complete the single leg squats, either option can keep them moving.

# AFTER PARTY
## COOL DOWN
### 1. **Calves Foam Roll:** 1-2 Minutes Each Side
### 2. **Lower Back Foam Roll:** 1-2 Minutes
### 3. **Quads Foam Roll:** 1-2 Minute Each Side

B.

WorkoutPreview Error: No Workout Provided

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November 4, 2019November 6, 2019

November 7, 2019 – CrossFit for Health

10-12

A. Alternating Sets: Deadlift, Bench Dip, Forearm Front Plank

4 sets, for quality, of:
A1. 10-12 DeadliftsA2. 10-12 Bench DipsA3. Forearm Front Plank for 1 minute

B. As Many Rounds and Reps as possible in 12 minutes:

– 9 Deadlifts
– 12 Toes to Bars
– 15 Wall Ball Shots

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November 2, 2019November 3, 2019

November 5, 2019 – CrossFit for Health

Ari Power

Learn Speed, Agility, & Coordination with Olympic Style Lifting

A.

Power Clean and Jerk
– 7 sets of 1-3 reps
Rest as needed

B. 10 minute AMRAP of Power Cleans and Toes to Bars

As Many Rounds and Reps as possible in 10 minutes:
– 3 Power Cleans
– 3 Toes to Bars
– 6 Power Cleans
– 6 Toes to Bars
– 9 Power Cleans
– 9 Toes to Bars

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