Month: December 2013

Strength

Split Jerk 3 @ 80-85% then 1RM.

Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.   

WOD

5 Rounds for total reps with 1 Minute on each station.

Row for Calories
Box Jumps 24/20″
Push Press 75/55lbs

Off Ramp WOD

Work with a box height that allows you to do plyometric jumps if possible and plan out some rest during each station as there is no transition time between stations or rounds! Make sure the push press weight is something you can perform good reps with the whole way through.  Drop the workout to 3 rounds if needed.  

Skill/Strength

EMOM for 20 Minutes
Odd 3 Power Clean ~ 70% 
Even Sustainable set of Toes-To-Bar

Practice catching the barbell in a “partial” squat.  Work on catching the bar deeper into your squat as it gets heavier and fatigue starts to set in. 

For the even minutes work on stringing together Toes-To-Bar or Knee-Tucks. 

WOD

AMRAP in 6 Minutes

5 Right Arm Kettlebell Squat Clean 24/16kg
5 Right Arm Kettlebell Snatch 24/16kg
5 Left Arm Kettlebell Squat Clean 24/16kg
5 Left Arm Kettlebell Snatch 24/16kg

Off Ramp WOD

Make sure to choose a weight you can move for 10 reps while fresh. It’s going to get tough a few rounds in so you want to start out with something you are sure you can move! 

Strength

1RM Overhead Squat

New lifters should be performing light weight for multiple reps and increasing in small increments.  Overhead Squats require a lot of mobility and coordination even at a light weight! Do not increase the load until you can squat to full depth with your feet flat, knees tracking out and shoulders externally rotated.  Work with a PVC to learn the mechanics and then slowly add weight. 

WOD

“Fran”

21-15-9

Thrusters 95/65lbs
Pull-Ups

Off Ramp WOD

Scale the weight appropriately and use a band for pull-ups.  If your squat mechanics need work scale them to goblet squats or to a target if necessary. 

HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW!

Tryouts will start promptly at 11AM.

When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM.  

Skill

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 10 Minutes 
10 Deadlift 225/155lbs
30 Double Under 

This workout is a repeat for us!  Compare your score to July 5, 2013

Off Ramp WOD

AMRAP in 10 Minutes 
10 Deadlift
90 Single unders with 1 Double Under attempt every 30!

This should be a weight you can move easily for a set of 10 while fresh and at no time should your midline be compromised!

We’ll be holding tryouts for the 2014 Sactown Throwdown this weekend at 11AM!  The Saturday 10:30 weightlifting class will be cancelled so we can setup and get the workouts in!

Strength

8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.

WOD

3 Rounds for Time

20 Burpee Jump-To-Plate 
20 Wall Ball 20/14lbs
20 Kettlebell Snatch 24/16kg

Break up the kettlebell snatch anyway that you like.  Use a 45# bumper for the burpees.  Both feet must hit the plate. 

Off Ramp WOD

3-5 Rounds for Time of 

10 Burpee Jump-To-Plate 
10 Wall Ball, Light Goblet Squat or Air Squat to target
10 Kettlebell Snatch

Squat mechanics can be tough!  Use assistance or strip the weight to make sure you’re moving well.  
If you are new to CrossFit work with smaller sets and cut the total volume down for this workout.  We value intensity more than volume! 

Skill

EMOM for 10 Minutes

Odd Sustainable set of Handstand Push-Ups
Even Sustainable Set of Double Unders

Talk to your coach about an appropriate way to scale Handstand Push-Ups.  You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand.   Choose a challenging number of double unders but use this time as skill practice and save some jumps for the metcon!

WOD

AMRAP in 10 Minutes

15 Box Jumps 24/20″
9 Toe-To-Bar

Off Ramp WOD

If possible use a box height that you can safely perform plyometric jumps with.  Be explosive with your rebound and rest at the top.  Scale Toe-To-Bar by first working on knee tucks or Knees-To-Elbows and then incorporating the kipping motion to sustain the movement. 

Strength

E2MOM 14 minutes 

3 Squat Cleans ~ 70% of your 1RM 

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom. 

WOD

3 Rounds for time of

10 Power Cleans 155/105lbs
400M Run

Off Ramp WOD

Use a weight that is light enough for you to move through all 30 reps with perfect form.  Even though you are performing a power clean on every rep you should land in a partial squat descending as deep as is needed to catch the bar with good form.