Month: August 2014

WOD

3 Rounds for time

800M Run
30 “Russian” Kettlebell Swings 32/24kg

Workout notes: If you are normally performing “American” style kettlebell swings to a locked out position overhead use this opportunity to attempt a heavier kettlebell but swing it to eye level.   You can of course swing the same kettlebell you have been using lately and the workout will still be challenging. Break up the set of swings as you need to so you can be ready to move on the run!

Strength

Deadlift

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

Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

AMRAP in 8 Minutes

15 Wall Ball Shots 20/14lbs
15 Medicine Ball Sit-Ups 20/14lbs

Workout notes: The med ball sit-up rep starts with the ball overhead and on the ground.  Pass through a sit-up and complete the rep when the ball touches your feet. You can scale the movement by ditching the med ball and performing the sit-up at bodyweight. The wall ball shots can be scaled by height or by load of course.  Keep your torso upright throughout the squat!

Skill

3 Rounds of

30 Second L Hang
1 Minute Handstand Hold
2 Minute Plank Hold

Take as much time as you need to to accumulate the time at each station and rest between movements if needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding a knee tuck. Scale the handstands by holding in the pike position from the floor or with your feet on a box. Do your best to complete the plank in the smallest number of sets possible. Maintain hollow during your plank!

WOD

AMRAP in 20 Minutes

400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Workout notes: This workout is a repeat!  Compare your results to your previous attempt if you were able to participate. If the snatches went well attempt an increase in weight vs last time.  Substitute strict pull-ups for supine ring rows rather than banded pull-ups if you have been working the band for a while.

Skill

E2MOM for 10 Minutes

3 Split Jerks

Working from the floor perform 3 Split Jerks every 2 minutes.  We performed 2 split jerks every minute on the minute on August 8th.  If you participated in that and it went well you can try loading up a little bit more weight. We are doing less reps overall with double the rest.  Practice quick feet and focus on your recovery. Your front foot should come back first followed by your back foot.  Catch the bar with soft knees after your have recovered from the jerk and begin the next repetition.

WOD

For time

15-12-9-6-3

Burpee Box Jump Overs 24/20″
Hang Power Cleans 155/105lbs

Workout notes: Burpee box jumps with a two footed jump will make the hang power clean very difficult!  You can scale the box jumps to step overs to give you a little bit of recovery between rounds of the hang power clean or choose a low box.  If you are ready for a challenge bump up the weight you normally use for this exercise but absolutely choose a weight that is well below your 1RM.  The bar will be hard to hang onto as you get into the later rounds so keep that in mind! Make sure you can do sets from the get go.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Weightlifting today at 5:30! CrossFit classes are at 4:45 and 6:30PM[/creativ_alertbox]

Skill

EMOM for 10 Minutes

1 Squat Clean

Work up to a light  weight and perform 1 squat clean every 10 minutes.  If you are new to this lift focus on moving under the bar after you extend your hips.  Catch the bar with your elbows and pointing out.  Ride the bar all the way down into the bottom of your squat before you stand up.

WOD

AMRAP in 12 Minutes

20 Dumbbell Goblet Squat 45/30lbs
20 One Arm Dumbbell Push Press 45/30lbs*
200M Run

* Break this up anyway that you like (e.g. 10L,10R or 5L,5R,5L,5R etc)

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 10 Minutes

10 Deadlifts 185/135lbs
30 Double Unders

Workout notes: The deadlift load should be a weight you can move with larger set sizes for most of the workout without compromising your form. Consider a weight that is below 50% of your 1RM.  The wretched double under will be scaled by the usual method, 3:1 single unders.  If your double unders are still developing try committing to them for the duration of this workout and master that movement!

WOD

Tabata Wall Ball Shots 20/14lbs 10/9′
Tabata Knees To Elbows
Tabata Burpees
Tabata Air Squats
Tabata Sit-Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Perform a full 8 rounds of each movement in the order described for each of the 5 movements. Your score for each movement is your lowest number for any round.  The goal is to sustain a constant performance across each interval.  For this workout we start with the more difficult movements and finish with the least complex. As you get fatigued focus on a sustainable pace as the movements get easier.

Skill

Review the Overhead Squat barbell movement.  Spend ten minutes working up to a weight that is slightly ABOVE the weight you expect to use in the workout and perform 2-3 reps. You can power snatch the weight but try to land in the squat snatch for your first rep if possible.  Based on how this skill practice goes decide what weight you will use for the workout.   Going “unbroken” during the workout is not required of course but choose a load that you can manage for several reps with good form even when fatigued.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Overhead Squat 135/95lbs
400M Run

Workout notes: Substitute strict pull-ups for supinated ring rows rather than banded kipping pull-ups! Keep your body planked and avoid generating momentum with your hips.   The Overhead Squat can be quite challenging if you have mobility problems so if you aren’t able to perform the movement during the skill work substitute the movement with back squats.