Month: August 2014

Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

6 Rounds for time

200M Run
15 Box Jumps 24/20″
15 Push Ups

Workout notes: Scale the box jump by height or by performing step ups if you are worried about making the jumps following the run.   Rebounding the box jumps will be faster but metabolically challenging.   Try jumping up and stepping down at a constant pace.  Don’t forget if you are new to CrossFit you can also scale the volume by performing 3-5 rounds.

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Skill

3 Rounds not for time

3 Wall Walks
:30 Seconds of Hollow Rocks
Max Set of Ring Dips

Take as much a time as you need to between movements but put your longest rest after your max set of ring dips.  Walk as far as you can up the wall and return to the ground under control! The dips can be done with a band or on the parallel bars or as bench dips.

WOD

3 Rounds For Time

21 Burpee Bar Hops
12 Power Snatch 135/95lbs

Workout notes: Remember that a two footed jump over the bar will be the most difficult version of the burpee and constitutes a similar motor recruitment pattern to the snatch! Scale that to step over burpees if you are worried about safely making the jump.  The snatch is largely considered our most difficult movement so practice efficiency as you get fatigued.  Dropping under the bar should be automatic as you get tired!

Skill

5 Rounds not for time.
Sustainable set of Kipping Pull-Ups or Kipping Swings Followed by :30 seconds of Double Unders

Use this time to practice two difficult skills, the “kipping” movement and double unders. If you already have kipping or butterfly pull-ups work on a sustainable set.  If you are new to either type  or don’t have a pull-up yet, work on sustaining the movement as a swing rather than a pull-up.  Follow each set with around 30 seconds of double unders.  Rest as much as you need to between rounds and focus on practicing the movement.

WOD

5 Rounds for Reps with one minute on each station

Row For Calories
Squat Clean 135/95lbs
Rest

Workout notes: We’ll start this workout in waves with everyone starting on the rower. Pace yourself and come off the rower early so you are ready to maintain a steady pace with the barbell.  For each rep practice efficient technique by dropping under the bar and driving your elbows up. Don’t let your elbows fall as you come up from the bottom of your squat.

Strength

Push Press 8-5-5-3-3-3-3

Work up to a strong effort 3 rep push press increasing with each set.   With this rep scheme you should start very light and make small increases.  Be sure to press the bar overhead and not catch it with bent knees.  When the weight gets heavier pay special attention to catching the bar with “soft” knees and even practice rebounding into your next rep.

WOD

42  Sit-ups
21 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
30 Sit-ups
15 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
18 Sit-ups
9 Double Dumbbell Box Step Overs 45/30lbs 24/20″

Workout notes: Hold the dumbbells suitcase style during the step overs.  You can definetly throw your arms to start the sit-up but remember to keep your feet on the ground during and try not to just rock back and forth.

Skill

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

*Superset each set of power cleans with strict pull-ups for an added challenge.

WOD

AMRAP in 12 Minutes

5-10-15-20-25 …

Kettlebell Swings 24/16kg
Wall ball Shots 20/14lbs

Workout Notes: The key with this rep scheme will be going slow early. Even though the overall time is low it will be tough to keep moving as the rep count increases.  The bigger sets will get difficult fast  so try using short rest and breaking up the bigger rounds into several small chunks.

WOD

For time

Row 1000M

then

30 Clean and Jerks 135/95lbs

Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out fast and be forced to slow down due to fatigue. The weight you choose for the “Grace” portion of the workout should be something you can perform efficient reps with good technique.   Each rep should be under control and well below max effort!

WOD

3 Rounds for Time

400M Run
21 Thrusters 95/65lbs
12 Burpee Box Jump Overs 24/20″

Workout notes: Don’t be a hero and hit that first set of thrusters unbroken if it will just make you redline and get you to failure! Hitting a large set is fine but leave something in the tank so you can keep moving! Scale the thrusters by load or substitute them with goblet squats if you are still learning the squat.  Perform step over the box burpees if you are worried about hitting the jump!

Skill

EMOM for 10 Minutes
2×1 Clean & Split Jerk

The focus of this skill work is the Split Jerk! Work up to a light load and perform two separate Clean & Jerks.  Use any method of clean to receive the barbell at the shoulders. A power clean will probably be the most efficient and should be manageable using a light load.  The pace will be quick so use a weight light enough that you can make your lifts in about 15-25 seconds leaving ample time to rest. Focus on your footwork!

WOD

AMRAP in 12 Minutes

10 Pull-Ups
10 Dumbbell Hang Snatch 45/30lbs
10 Dumbbell Lunge Steps 45/30lbs

Workout notes: With the dumbbell hang snatch there is no need to touch the ground between reps.  Bring the dumbbell below your hips to the hang position between reps.  Break up the reps in whatever way works best for you.  Carry the dumbbell in the front rack or on your shoulder but keep your torso vertical for each step.

Skill

3 Rounds

2 Minutes Plank Hold
1 Minute Handstand Hold
:30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach.

Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up to a modified planche or scaled down by holding the position as long as you can.  The handstand can be freestanding to increase difficulty or scaled down in a number of ways!  For the squat hold get your hip crease below parallel while holding a plate at arms reach.  Hold that for :30 seconds or as long as you can! The plate should help you maintain an upright torso.

WOD

6 Rounds for time

6 Front Squat 165/110lbs
15 Push-Ups

Workout notes: If you participated in the skill work, you just worked on holding an upright torso. So keep that in mind with you are performing the front squats.  Keep your elbows up and try to maintain your torso angle from the bottom of your squat to fully standing. Go only as heavy as you can achieve full depth and track your knees over your feet.  As you get fatigued don’t give up on the mechanics!