CrossFit 416 Daily – Friday, March 6

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CrossFit 416 Daily – Friday, March 6

News and Notes:

  • Friday Nights Lights round #2 is on tonight @ 6:30pm.  Make sure you are registerd for Friday Night Lights on Mindbody.
  • If you do not register for Friday Night Lights, you will not be put in a heat and will have to find another time to complete the WOD.
  • Heats will be emailed to participants by 12pm.
  • Picnic Club will be popping off so come prepared with a few beverages to enjoy the night
  • We have reservations for a little after party at the Firkin on King for 9:30pm.

Tips for CrossFit Open 15.2


The overhead Squat – This movement will identify all of the weak points in your squat, whether that is tight hips, ankles, T-spine or shoulders.  So we need to warm-up these areas to ensure you’re able to stabilize the weight overhead throughout the range of motion to the best of your ability.  The following are some great ways to attack these areas:

  • Foam roll – Back, lats, hips, glutes and calves.
  • Attack the hips, and calves further using a kettlebell handle
  • Use a lacrosse ball along either side of your spine from your neck down to mid back
  • Banded shoulder distraction – put your shoulder in a good position and challenge your range of motion
  • Shoulder dislocates and overhead squats with the dowel, runners stretch and goblet squat holds
  • Once all of that mobility has been completed, start building your up with a barbell and adding weight

Chest to bar Pull-ups – A lot of what was warmed up  for the overhead squat will apply hear, however the following specific movement prep will be helpful:

  • Scapular depressions – hanging from bar, keep your arms locked out, engage your scapulae down and back, then release
  • Kips – Work through the hollow and arch positions on the pull-up bar
  • Ring Rows – these are crucial to warm-up the pull to your chest
  • Try 2 kips and 1 pull, then 2 kips and 1 pull to ensure you can get up to the required height


Many of you will have completed this workout last year.  So this will give you an idea if you have improved your fitness over the last 12 months.  The pull-ups will be tough on your hands, so if you’re hands are still trashed from 15.1, make sure you tape-up.  To help save your grip for pull-ups, try to relax your hands in the overhead squats.  Wearing lifting shoes will give you an edge in ankle mobility.

For the overhead squats, you’ll want to try to pace and stay on the bar.  There is a tendency to move slower in an overhead squat, however this movement is all about rhythm; trust your overhead position and try to grease the groove.  Try to give yourself lots of time to complete the pull-ups by completing these unbroken.

For the pull-ups – the good news is, even if you only do one chest to bar pull-up at a time you still have a chance at getting past the first round or two! If you take 30 seconds for each set of overhead squats, you’ll have 1 minute to do 10 pull-ups.  That is one every 6 seconds!  Butterfly pull-ups will be faster and will be effective at the start, however as fatigue sets in you want to ensure that you do not get any no reps, so your ability to switch to a classic kip will be important.  If you find chest to bar pull-ups difficult (who doesn’t?), trying a mixed grip, might give you a little bit of a stronger pull.

This article has some great pacing strategies

Good luck to everyone!

Thursday’s Whiteboard


CrossFit Open 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 x Overhead Squat (95/65)

10 x chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 x  Overhead Squat

12 x chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 x Overhead Squat

14 x chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Click here to view the scaled and masters version of this WOD


Overcoming failure

CrossFit Games purse grows

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