Month: February 2014

Strength

Max Effort Power Snatch

Spend some time working up to a 1RM Power Snatch for the day.  Work on dropping lower as the bar gets heavier!

If you are new to lifting take the movement up to a moderately heavy load in small increments, attempting a few reps at each weight. Focus on performing perfect reps.

WOD

“Karen”

150 Wall Ball Shots 20/14lbs to 10/9′ target.

12  Minute Time Cap
If you want to take this opportunity repeat  CrossFit Open 13.3, go for it!

Off Ramp WOD

100  Wall Ball Shots

12  Minute Time Cap

Come up with a plan before you start this workout!  Try breaking the reps up into manageable sets like 10 rounds of 10 with rest between.

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. If you have any bodyweight pull-ups at all ditch the band and get as many reps in as you can without assistance!

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Deadlift 225/155lbs
Box Jump 24/20″

Off Ramp WOD

Challenge yourself but protect your back through all of the workout!  As the rep counts increase break up the deadlifts into manageable sets rather than crank out reps with bad form.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today we have weightlifting at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM. Come at 5:30PM if you want to work on your Snatch and/or your Clean & Jerk![/creativ_alertbox]

Strength

E2MOM for 10 Minutes

Sustainable Set of Handstand Push-Ups followed by a set of Double Unders.

Work on a set of kipping or strict handstand push-ups.  If you are not ready for HSPU yet work on the hardest push-ups you can or try pike push-ups with your feet on a box.  Immediately after you finish the HSPU, attempt a set of Double Unders.

WOD

“Nancy”

5 Rounds for Time
400M Run
15 Overhead Squat 95/65lbs

Off Ramp WOD

“Nancy”

5 Rounds for Time
400M Run
15 Overhead Squat w/ PVC  or Goblet Squats

Strength

E2MOM for 14  Minutes

3  x Power  Clean and Jerk

Work up to a moderately heavy load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Experienced lifters should target a weight in the 60-70% range. If you are new to weightlifting start working with a light weight and increase midway through the workout.

WOD

AMRAP in 10 Minutes

10 Burpee
20 Kettlebell Snatch 24/16kg*
30 Air Squats

* Break up the Snatches any way you like.  Reps do not have to alternate arms or touch the ground between reps.  (i.e. 10 L-Arm, 10 R-Arm etc…)

Off Ramp WOD

Shoot for quality reps!  Focus on your movement through each exercise.   Your arm should be rotated externally at the top of the kettlebell swings.  Make sure you are going to full depth and use assistance during the squat to help with your form  if needed.

WOD

5 Rounds For Time
6 Snatches 135/95lbs
15 Box Jumps 24/20″

Off Ramp WOD
Scale this workout by choosing a weight you can move quickly but safely and with good technique. You should be catching the bar in the top of your squat even if you are doing power snatches. For box jumps use a height with which you can perform plyometric jumps or switch to step ups.

WOD

5 rounds of

AMRAP in 3 minutes

3 Power Cleans 115/75lbs

3 Front Squats 115/75lbs

3 Push Press 115/75lbs

Rest 1 minute between rounds

Your score is your total number of reps after all 5 rounds.

Off Ramp WOD

You should be able to do one round unbroken easily when rested with the weight you choose.

Skill

E2MOM 14 Minutes
3  Squat Snatch

Work up to a moderately heavy weight and then perform 3 lifts every 2 minutes.   Target around 60-70% of your 1RM but use a manageable weight that lets you perform good reps with a full depth squat for every rep.   If you are not sure start light and add weight as you go.

WOD

For time

21-15-9
Burpee
Toes-To-Bar

Off Ramp WOD

For Time

21-15-9
Burpee
Knee-T0-Elbows

Strength

Deadlift
8-5-5-3-3-2-2-2

Work up to a heavy double for the day or 2RM if you get there.  Start light and add weight only if you are able to achieve perfect form at each weight increase.  Keep your back locked throughout the movement.

WOD

“Helen”

Three rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Off Ramp WOD

This is a classic CrossFit benchmark workout!  Be sure to record your scaling choices and your results.  You never forget your first time!

Skill

3 x through each rest as needed

1 Minute Handstand Hold
1 Minute Plank Hold
15 Second L-Sit

WOD

3 Rounds of 1 Minute on each station.  Your score is your total reps completed.

Overhead Walking lunge steps 40/30lbs
Box Jump 24/20″
Push-Ups
Alternating Dumbbell Snatch 40/30lbs
Row For Calories
REST

Off Ramp WOD

The key to this workout is going to be pacing! Work for part of each minute without redlining early and give your self time to recover during the transitions.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember the 5:30PM class is dedicated Olympic Weightlifting! WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Strength

Overhead Squat
3-3-3-3-3-3-3  

Increase load during each set and work up to a heavy weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Make sure your shoulders are externally rotated and your torso is as upright as possible.

WOD

AMRAP in 10 Minutes

5 Right Arm Kettlebell Squat Clean Thruster 24/16kg
5 Left Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders

Off Ramp WOD

5 Right Arm Kettlebell Squat Clean Thruster
5 Left Arm Kettlebell Squat Clean Thruster
10 Double Unders or 90 Single Unders