Month: June 2014

WOD

AMRAP in 20 Minutes

Run 400M
3 Rounds of
4 Handstand Push-Ups
6 Pull-Ups
8 One Legged Squats

Workout Notes

This workout has some of our most difficult bodyweight movements.  Handstand push-ups can be kipping or strict but if you are scaling to more than 2 abmats perform strict dumbbell overhead press instead or pike push-ups with your feet on a box.  One legged squats can be scaled by doing high box steps ups or using some assistance from a ring or band.  If you are scaling the squats really try to control the descent and explode upward so you can build strength and practice the balance.

WOD

For time

15-12-9-6-3

Power Snatch 135/95lbs
Box Jump 24/20″

Workout notes:

Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching up.  This is a heavier workout but scale the movement by  the weight you use.  It should be at least less that 60-70% of your 1RM.  If snatching is troubling you, you can do the workout with power cleans at the same weight to get a similar workout.

Strength

Push Press

8-5-5-3-3-2-2-1-1

Work up to a moderate effort push press but get some work in along the way.   Be sure to start light and take extra sets during the warm up rounds if needed.  Your push press weights would usually be quite a bit lower than your max effort jerk.  Make sure that you are not rebending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

For Time

25 Toes-To-Bar
50 Wall Ball Shots 20/14lbs 10/9′
20 Toes-To-Bar
40 Wall Ball Shots
15 Toes-To-Bar
30 Wall Ball Shots

Workout notes

For the T2B the best strategy is to divide the work into sets and give yourself a short recovery period in order to maintain that number.  If the sets fall off don’t be afraid to switch to fast singles.   For the wall ball shots try starting with a big set to knock off a large chuck of the round and then move on to smaller sets with short rest.

Scaling T2B can be done by performing kipping knee tucks. For Wall Ball Shots scale them first by using a lighter ball and then second by going to a lower target.

Strength

Hang Power Snatch

1-1-1-1-1-1-1

Work up to a strong effort Hang Power Snatch. Just like the Power Clean on Tuesday you need to receive the bar above parallel but you should practice catching the bar in a partial squat.  New lifters should keep the load modest and increase in small increments. Make a few repetitions at each weight before you move up.

WOD

3 Rounds for Time

24 Alternating Dumbbell Snatch 45/30lbs
42 Double Unders
400M Run

Workout notes

Think about pacing the Snatches and giving yourself some rest so you can move quickly during the run.  With a workout like this it can be easy to turn the run into a slow recovery.  If you have not mastered double unders yet you can do 3:1 single unders but try 1 double under every round.  If you’ve handled this weight before and feel ready, scale the dumbbell weight up.

Skill

3 Cycles of
1 Minute Handstand Hold
:30 Second Support Hold on rings.
Max Effort Supine Ring Rows
Rest

Take a little time to recover between movements but put most of your rest between each cycle.  Scale the  handstands and ring supports first by cutting the time at each movement.  For the handstands your first scaling option is walking up the wall to an angle or performing them with your feet on an appropriate box.  If you’ve never been up on the rings before be sure to have a spotter on your first attempt.  Ring rows can be as difficult as you want them by placing your feet out as far as possible.    Advanced athletes perform freestanding handstands and support on top of the rings in an L-Sit.

WOD

AMRAP 15 Minutes

5-L Arm Kettlebell Thruster 24/16kg
5-R Arm Kettlebell Thruster 24/16kg
20 Sit-ups
200M Run

Off Ramp WOD

Perform the same workout but put some thought into the thrusters. They are tough enough with a barbell and can be even harder with an uneven one arm load!  Tuck your elbow in while the kettlebell is in the front rack and don’t rotate out too much when you press overhead.  Working with a dumbbell is an option and usually easier to get your shoulder into a healthy position.  If you are not squatting with an upright torso consider goblet squats or air squats against the wall.

Strength

1-1-1-1-1-1-1

Hang Power Clean

Work up to a strong effort Hang Power Clean.  Remember that even though you are trying to catch the bar above parallel you should practice catching the bar in a partial squat. Keep your elbows up and check that your feet are in your squat stance when you recieve the bar. New lifters should keep the load modest and increase in small increments.  Make a few repetitions at each weight before you move up.

WOD

AMRAP in 8 Minutes

10 Plank Push-Ups*
10 Kettlebell Swings 32/24kg
10 Weighted Walking Lunge Steps 32/24kg

* For the best training effect and to fully “Rx” this workout, maintain plank through the entire rep and make contact on the ground with your chest and thighs.  Scale by going to the knees or worming a little as you come up.

Off Ramp WOD

AMRAP in 8 Minutes

10 Push-Ups
10 Kettlebell Swings
10 Bodyweight lunge steps

Skill 

EMOM for 10 Minutes

Odd Sustainable set of Butterfly or Kipping Pull-Ups
Even Sustainable set of  One Legged Squats

Use this time to practice some CrossFit gymnastics skills!

Pull-Ups: Attempt a number you think you can maintain for each movement. If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  Kipping with a band is fine as well but  go with a band that gives you the least amount of assistance!

One Legged Squats: Perform a sustained set of pistols without hitting failure.  If you haven’t mastered this movement try stepping up on a high box and performing a slow one legged lower down or use an object to brace yourself like a band or a post on the pull-up rig.

WOD

For time

10-1 Box Jump 24/20″
1-10 Squat Clean 135/95lbs

Off Ramp WOD

For time

10-1 Box Jump or Step Up
1-10 Squat Clean

WOD

1000M Row

then

21-18-15-12-9-6-3
Burpee Bar Hop
Deadlift 185/135lbs

Off Ramp WOD

1000M Row

then

21-18-15-12-9-6-3
Burpee
Deadlift