Month: September 2014

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  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.

WOD

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: For this workout choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo! Special thanks to the folks and CrossFit Oahu and Kailua for this great idea.

WOD

For time

70 Calorie Row
50 Wall Ball Shots 20/14lbs 10/9′
30  Clean & Jerks 135/95lbs

Workout Notes:   Remember that the final workout of this chipper has a much higher difficulty level than the first two.  It’s a good idea to pace the row and break up the Wall Ball shots  if they are going to put you at too much of a deficit for the Clean & Jerks.  Note that if we have more than 8 in a class we’ll start this workout in waves.

Strength

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

Squat Clean

Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

3 Rounds For Time

15 Burpee Box Jumps 24/20″
30 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The burpee box jump ends standing at full extension on top of the box.  A two footed jump will be the most difficult especially following the snatches. Scale the movement by jumping to a lower box or performing step ups. Remember to keep your hips low as you pull the dumbbell off the floor and use the legs for each rep so you don’t light up your back.

EMOM  for 10 Minutes

3 Hang Power Snatch

Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   Review the hook grip!  If you are not using the hook grip method you may have trouble holding onto the bar.  It may feel uncomfortable the first few times but just stick with it for all of your olympic lifts and you’ll never be limited by your grip for a lift!

WOD

5 Rounds For Time

30 Air Squats
10 Push Press 135/95lbs

Workout notes: Even though you may be moving fast with the air squats focus on performing perfect mechanics with your knees tracking over the feet and your torso upright.  Remember to hit both the depth at the bottom and full extension of the hips at the top of the movement.  For push press we don’t re-bend the knees at the top of the rep so generate some power with the dip and drive and finish the rep with the arms.

Skill

Two rounds of Tabata alternating between Hollow Rocks and Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP 20 Minutes

400M Run
21 Kettlebell Swings 24/16kg
12 Toes-To-Bar

Workout notes:  20 Minutes is fairly long for us so focus on pacing! If unbroken sets aren’t in the cards that’s okay.  Establish as set sizes you think you can maintain for the whole workout.  Scale toes-to-bar by performing knee tucks or sit-ups maintain a strong grip on the bar to avoid tearing!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. —– Please note that starting in October we will be moving the Oly class from Tuesday at 5:30PM and begin holding group CrossFit classes during that time.[/creativ_alertbox]

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.

AMRAP in 8 Minutes

4 Double Dumbbell Burpee Clean & Jerks 45/30lbs
8 Double Dumbbell Suitcase Walking Lunge Steps 45/30lbs
16 Sit-Ups

Workout notes: Perform the burpee holding a dumbbell in each hand bringing your chest to the ground between the dumbbells.   Finish by returning to a standing position and jerking both dumbbells overhead rather than jumping and clapping.  For the lunge steps hold both dumbbells at your sides and perform in place lunges (3 on each leg)

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Strict Pull-Ups
[even] Sustainable set of Strict Push-Ups

If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first round but go for a challenging number that you think you can hold. Your numbers may drop off significantly by the end of the 5th round but try hard to hold on to those numbers.

Metcon

AMRAP in 10 Minutes

10 Front Squats 135/95lbs
200M Run

Workout notes: The key to the front squat is properly racking the barbell on your shoulders and turning the elbows up.  Maintain an upright torso throughout the repetition and squat as deep as you can for every rep with your knees tracking over your feet.

WOD

AMRAP in 15 Minutes

30 Double Unders
25 Wall Ball Shots 20/14lbs 10/9′
200M Uneven Farmer Carry 32,28kg/24,16kg

Workout notes: This workout is a great opportunity to try and master the double under! You may spend a lot of time trying to get through 30 but just remember to relax and start with an easy progression that works for you.  Most folks start by performing single unders perform a double under every 2-3 reps.  It will take some time but the only way to master the movement is by trying.  The farmer carry’s are written with kettlebells in mind but they can be done with dumbbells too.