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🏋️CrossFit 🏋️

Sat, 1/18/2020 CrossFit
“Bike Drop”
Teams of 3
For Time (30 Minute Cap)
75/50 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

STIMULUS
One athlete works at a time in this team of 3 workout, splitting reps however you see fit
The barbell weights increase with each round as the reps decrease
These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights
We'll likely choose our barbell weight based off the Power Snatch
Use the following guidelines when choosing weights
First 2 Bars: Can complete at least 7-15 reps during the workout
Next 2 Bars: Can complete at least 3-7 reps during the workout
Last Bar: Can complete at least 1-3 reps during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes
Mixed teams will complete the following bike calories:
2 Girls, 1 Guy: 60
2 Guys, 1 Girl: 65

💪Fit30 💪

Sat, 1/18/2020 FIT30
“Bike Drop”
Teams of 2
AMRAP 14
14/10 Calorie Bike
14 Kettlebell Swings (35/26)
14 Dumbbell Thrusters (25s/15s)
Teammates will alternate movements today.

💪FitX45 🏋️

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🏋️CrossFit 🏋️

Fri, 1/17/2020 CrossFit
Front Squat Waves
On the Minute x 9
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1 Rep Heavy on the final week.

Marston
"Marston"
AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Lateral Barbell Burpees

HERO WOD
Honoring Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS
The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
DEADLIFTS
Pull Up on the Bar
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before we lift the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound made by the plates and bar. This is called “taking the slack out of the bar”. When we get rid of the slack, we engage our muscles, set the back into a good position, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body.
TOES TO BAR
Pull Down on the Bar
A huge part of effective movement, whether it be weightlifting or gymnastics, is an active shoulder. This is the most stable position for the shoulder when working against a load. The 'scap pull-up' we commonly do in movement prep moves us from a dead hang to and active hang position. This active hang position is not only the most stable position for the shoulder, but it also allows us to maintain the best rhythm with our kip. During your toes to bar today, focus on constantly maintaining and active hang instead of a dead hang.
LATERAL BARBELL BURPEES
Fall Down
We're going to need the upper body quite a bit for pushing down on the bar in the toes to bar, so let's preserve it as much as we can during the lateral barbell burpees. Let gravity do the work on the way down. Instead of controlling the descent with the arms, simply flop down to the ground each time. The work happens on the way up, not the way down.

💪Fit30 💪

Fri, 1/17/2020 FIT30
"Marston"
AMRAP 12
5 Double Kettlebell Deadlifts (70s/53s)
10 Hanging Knees To Chest
15 Burpees

💪FitX45 🏋️

Fri, 1/17/2020 FITX45
"Marston"
AMRAP 20
5 Double Kettlebell Deadlifts (70s/53s)
10 Hanging Knees To Chest
15 Burpees

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🏋️CrossFit 🏋️

Thu, 1/16/2020 CrossFit
Push Press
4 x 6
On the 2 Minutes x 6 Sets
Take from the rack.
This is Week 4 and we are lifting at 108% of our recently completed 10RM Push Press (12/10)
4th and final iteration of this cycle's progression
Re-testing our cycle opener 10RM soon

"iMax"
On the 3:00 x 5 Rounds
15 Slam Balls (20/10)
10 Box Jump Overs (24/20)
5 Push Jerks
(Build to a Heavy 5 On Push Jerk)

STIMULUS
Over the 5 rounds on "iMax", we'll build to a heavy set of 5, which will be our score for the day
The first thing athletes should do is plan out the weight jumps they are looking to make during the workout to make for easy transitions
Keep in mind that we want to build to a heavy 5, but keep each round unbroken
After completing the 15-10-5, you'll rest until the next round begins
While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency
Rounds begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00
BOX JUMP OVERS
Soft Landing
On our box jump overs today, let's focus on landing soft on the box. While we don't have to land completely silent, we simply want to avoid crashing onto the box like a ton of bricks. If we land soft, we're using our muscle and showing control. Here are a few things to think about...
1. Land with a soft bend of the knees
2. Land with knees out, like you would squat
3. Land like there is a full glass of water on the box
SLAM BALLS
Hard Landing
Unlike the box jump overs, we want to make as much noise as possible with the slam ball. If we generate a loud noise, it means we generated a lot of force into the throw. It also means that the ball is likely to bounce off the floor, which helps us immediately transition in the next rep. The goal is...
1. Slam the ball hard
2. Follow the weight down
3. Immediately catch it off the bounce
4. Repeat
PUSH JERKS
Balance
We spend a lot of time in today's workout jumping forward on the box jump overs. What we don't want to do is jump forward on the push jerk. While both movements involve hip extension, the box jump over is horizontal and vertical, where the push jerk is completely vertical. Any forward movement of the barbell or our weight balance in the foot will make the push jerk more difficult to control. Three things we can think of during our push jerk to maintain balance are...
1. Heels down in the dip
2. Elbows and chest high
3. Head back during the press

💪Fit30 💪

Thu, 1/16/2020 FIT30
"iMax"
On the 3:00 x 4 Rounds
15 Slam Balls (20/10)
12 Box Jump Overs (20/12)
10 Plate Ground To Overheads (45/25)
Score is slowest round

💪FitX45 🏋️

Thu, 1/16/2020 FITX45
"iMax"
On the 3:00 x 6 Rounds
15 Slam Balls (20/10)
12 Box Jump Overs (20/12)
10 Plate Ground To Overheads (45/25)
Score is slowest round

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=01/16/2020#autoOpenWod=t
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