Month: September 2014

Strength

Deadlift 8-5-5-3-3-3-3

Work up to a strong 3 rep deadlift. 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

5 Rounds For Time

10 Burpee
30 Double Under
400M Run

Workout notes: Use this opportunity to test a faster method of burpee if you have been pacing your burpee by performing a slow ascent or descent. Be explosive maintain a rigid torso as you complete the push-up portion of the rep.  It may end up slowing you down but keep in mind this is training and not competition.  As always the double under poses a challenge. Scale them as 3:1 single unders but make a double under attempt every round.  If you think you are close to mastering them scale the volume to something attainable.

Skill

Tabata Handstand Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds.  Add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.

WOD

For time

10-1 Toes-To-Bar
1-10 Front Squat 135/95lbs

Workout notes: This rep scheme is always challenging because the front and back end of the workout end up with the same movement in repetition as each movement tapers. Start pacing both movements early.  If you can,  work on squat cleaning your first rep to get one out of the way.  If the squat clean isn’t happening power clean the bar to your shoulders but work on riding the bar down from your catch position and keep those elbows up!

Strength

EMOM for 10 Minutes

3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

AMRAP in 8 Minutes

10 Alternating Kettlebell Clean & Jerk 24/16kg
15 Sit-Ups

Workout notes: You can consider the Kettlebell Clean & Jerk as ground-to-shoulder then shoulder-to-overhead but performing the movements entirely strict is not advised! If you can catch the kettlebell at the shoulder with soft knees and then start your jerk from that position you will be able to continue moving rather than hitting failure.

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder that today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you are using a band perform 8 sets at max effort with a slow and controlled descent.

WOD

AMRAP in 12 Minutes

20 Wall Ball Shots 20/14lbs 10/9′
20 Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout Notes: Scale wall ball shots by height first and weight second. Make sure you are doing your best to get as deep into your squat as you are able. Don’t short your squats as the workout continues!  Hold the dumbbell below your chin at shoulder level.  Keep your torso vertical and fight to keep your back from rounding under fatigue!