Václav Mráz CrossFit - team WOD

Hey, we're gonna show you something from team practice today. I really enjoy team workouts, it's a lot different than when you're on your own. One team, one result, you have to give it your all, help each other, it's the best motivation that drives you forward. At the moment we are preparing for the Czech Beast Team Madness, consisting of me, David, Lucka, Kristián and Jura.

We have practiced a total of 4 WODs in training. To warm up we did OHS (overhead squat with barbell), which together with SNATCH (market) are the two most difficult exercises. For the second WOD, we killed off our arms with a trapeze where we alternated between kipping, strict squats and mucleups, finishing with a minute max CH2B (chest to trapeze). The third part included the aforementioned SNATCH, where we had to complete a given complex within 90s, for a total of 10 rounds. In the last part we included kettlebells, which are also used a lot in crossfit. It was the last three rounds where we combined KTB snatch and KTB thruster with HS walk (handstand chuzí).

Team training

WOD 1
15-12-9-6-3 synchro OHS/TTB

WOD 2
6 min Amrap "relay" 3xpull-up + 2x strict pull-up + 1x MU
1 min max reps CH2B

WOD 3 EMOM 90s (15 min)
2x snatch grip DL + 2x hang squat snatch + 2x squat snatch
42-30-18 box jump overs 60/50cm

WOD 4, 3 ROUND
20x KTB snatch + 15m HS walk
20x KTB thruster + 15m HS walk

QUALIFICATION FOR CZECH BAST TEAM MADNESS

CB is run by well known crossfitter David Egydy and these are some of the best races in the country. By 6.3 we had to shoot two qualifying WODs with my team. After that, eliminations will be made for the top 20 teams. Due to the difficulty of the exercises, we made a change in the team. When we changed girls and Lucy was replaced by only 17 year old Ivana Bauerova, who has been training with me and has been doing CrossFit for less than a year. Check out how we did.

WOD 1

• 21-15-9 synchro deadlifts 220/170kg
• 42-30-18 box jump overs 60/50cm

WOD 2

• 2A team Grace - 30 x time pitch. Weight men 60/ women 40kg + in the rest of the time 10 minutes
• 2B - max effort ring muscle-ups.

A lot of teams made mistakes in the qualifiers, so the organizers decided to extend the deadline to 9.3. We had about 8 no-reps where one of the two always started early and the other hadn't held the front rack (barbell on the shoulder) yet. We wanted to do it again and better, of course, but I guess we weren't in the mood. One of the members left for the mountains, and when it looked like we were finally going to make it, a deer interrupted our last shoot. We're a very young team and we still have a lot to do, even if we don't get a second WOD, it definitely pushed us forward and motivated us to work hard.