Month: January 2015

Strength

EMOM for 10 Minutes

[odd] Max Effort Strict Pull-Ups
[even] 60 Second Plank Hold

We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are not quite ready for strict pull-ups use a band that has you getting max reps in the 3-5 range.  Try to slow down your decent from the top of the pull-up bar as you come back down.

WOD

AMRAP in 15 Minutes
30 Walking Lunge Steps
20 Alternating Dumbbell Snatch 45/30lbs
10 Push-up

Workout notes: Make sure to maintain proper form with the walking lunge steps.  Keep your torso upright and extend your forward leg with your foot flat on the ground.  The shin of your leading leg should be nearly upright.

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

5 Rounds for time
30 Sit-ups
15 Box Jumps 24/20″

Workout notes: This workout looks short but sweet but don’t be fooled! The total rep count adds up fast and you will have to work hard to keep the intensity up! Sit-Ups can be performed with or without an ab-mat based on your preference.  Scale the box jump by height first rather than performing step ups if possible.

WOD

5 Rounds for time

Run 400M
15 Deadlift 225/155lbs
15 Burpees Over the Bar

Workout notes:  If you are scaling the workout think about a weight that is no more than 60% of your 1RM.  Going unbroken isn’t required of course but if the weight you have chosen is so heavy that it forces you to do singles from the start you may have gone too heavy.

WOD

3 Rounds for Time

400M run
15 Thrusters 95/65lbs
15 Chest To Bar Pull-Ups

Workout notes: This workout tastes a little bit like the classic CrossFit workout “Fran”.  With this format you should be able to move from one movement to the next as they alternate between pushing and pulling. Focus on constant movement as long as your mechanics are sound. Push the run but use it as a bit of recovery so you can come right in and perform a large set of thrusters.

Strength

3-3-3-3-3

Weighted Dips

Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band but perform 5 sets for max reps rather than stopping at 3.

WOD

AMRAP in 20 Minutes

400M run
15 Power Snatch 75/55lbs
15 Box Jumps 24/20″

Workout notes: The power snatch is meant to be light for this workout. You should be able to do the entire round of 15 in a few sets. When you are fresh a large set should be no problem. For a long workout like this think about working at steady pace for all 20 minutes.