Month: May 2014

Team Training for Nor Cal Regionals 2014!

Today we’re introducing a new concept into our programming!

This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and evaluate the load you chose for the workout.  The Snatch is one of our most difficult barbell movements  and finding the perfect weight can be the difference between a meaningful workout or suffering through a slugfest.  After you reach the 6 minute mark ramp up the intensity and continue on getting as many reps as possible in 14 minutes without sacrificing form.

Special thanks to Jeremy from Diablo CrossFit for introducing this concept to us!

WOD

Minutes 0-6 Complete only 2 rounds of the following:

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

During Minutes 6-20

AMRAP of the same complex

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

Off Ramp WOD

Scaling here is by load or by scaling the movement if you are not ready for overhead squats! Safely work the reps by challenging your depth or perform heavy goblet squats.

WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpee Bar Hops
10 Deadlifts 165/110lbs

then

12 Walking Lunge Steps 165/110lbs

Off Ramp WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpees
10 Deadlifts

then

36 Bodyweight Lunge Steps

Strength

EMOM For 16 Minutes

Odd Sustainable set of Strict Pull-Ups
Even 3 Front Squat

For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep if you can. New lifters keep the load light and work on keeping the elbows and chest up throughout the lift.

WOD  

For time

21-15-9

Kettlebell Swings 32/24kg
Box Jumps 30/24″

This workout is a repeat from July 15, 2013!

Challenge yourself to a heavier kettlebell or higher box today.

Off Ramp WOD

For time

21-15-9

Kettlebell Swings
Box Jumps