Month: March 2015

Skill
Hang Squat Snatch
1-1-1-1-1

Work up to a strong effort Hang Squat Snatch.  Warm up by working through a hang power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD
AMRAP in 12 Minutes
15 Push-Ups
15 Two Arm Dumbell Front Squat 45/30lbs
200M Run

Workout notes: Remember not to get stuck in a rut with your push-ups if you are scaling! Push-ups can be scaled up or down.  If you perform the entire workout with unbroken push-ups then it’s time to step it up next time, that might meen going from your knees or kicking up into plank and working through each round in small sets.  The squats will be performed with a dumbbell in each hand.  Remember that placing the dumbbells over your shoulder might force you to keep your torso more upright and make it a bit tougher to keep your feet flat.  Keep your movement clean and keep your heels on the ground!

WOD

For time

75 Calorie Row
50 Thrusters 75/55lbs
25 Burpees  Over The Bar

Workout Notes:  This workout is a chipper! We’ll start in waves and work through each movement in order.  Knock out your row at a sustainable pace but leave some room in the tank for the more taxing thrusters.  You’ll most likely need to break up your reps into manageable sets so avoid hitting failure with your first set and set the bar down and work through the thrusters at a steady pace.  Consider attempting a “drop” set plan like 20-15-10-5 or something that makes sense to you.  The relatively low number of burpees as your cash out may seem like a trivial task but presenting them at the end of the workout creates the opportunity to push your limits and see what kind of pace you can keep up

Skill

Handstand Push-Up Practice

Work on your kipping handstand push up technique.  Establish a good movement and scaling option based on your current skill level.  Our baseline is being able to hold1 minute in a handstand and do 15 consecutive push-ups on the floor.  If you do not have that capability yet you might be served best by doing pike push-ups on the floor or with your feet on a box.

WOD

“CrossFit Open 15.4”

AMRAP in 8 minutes
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Workout notes:  If you are trying to go as prescribed on this workout you may perform your cleans as a power or squat clean if necessary. If you are scaling chose a heavy weight that you can perform single power cleans.  If you go unbroken and get really far in the workout you are either really strong or possibly went a little too light.  For those of you scaling HSPU use a method you can perform at least a few at a time when fresh. Anything above two abmats is likely too much assistance to get quality work in.

Strength

Back Squat
3-3-3-3-3

Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 3 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

3 Rounds for time
400M Run
30 Kettlebell Snatch 24/16kg

Workout notes: The kettlebell snatch should be taken from the hang so you can do multiple reps on each arm.  Break up the 30 any way that you like but try to distribute the work evenly on both arms.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.
WOD

AMRAP in 12 Minutes
30 Double Unders
30 Sit-Ups
Run 200M

Workout notes: Each round should be fairly quick for this workout with about a 1:1 ratio between your run and the other movements for experienced athletes.  If you are good at double unders work on  unbroken sets. If you have been doing single unders for a while use the amrap as a way to commit to a number of double unders.  Try not to use the run as recovery. With these movements and this format you should be able to push pretty hard on the run.

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Seconds L-Sit on Parallettes  or Seated Leg Raise

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform as much of  :30 seconds of an L-Sit as you can.Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.

WOD

AMRAP in 9 Minutes

3-6-9-12-15-18 …

Front Squats 135/95lbs
Burpee Bar Hops

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Two-Arm Dumbbell Push Press 45/30lb

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice if you are worried about safely making he jump.  We’re looking for a push-press for this workout so the weight should be a bit lower than what you could push “jerk”.  Your drive will be fatigued from the box jumps so take that into account when choosing your weight. Make sure sure large sets are reasonable when you are fresh because they will get very difficult when you are fatigued!

Skill

E2MOM for 10 Minutes
3 Power Clean

Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon.

WOD

AMRAP in 10 Minutes
21 Air Squats
15 Kettlebell Swings 32/24kg
9 Push-Ups

Workout notes: The “Rx” version of today’s workout calls for heavy kettlebell swings.  If you have been using the same weight kettlebell for a while use this opportunity to bump up the weight you normally use. Scale or test out the heavier swing by performing them russian style and going above eye-level as you are feeling more comfortable.

WOD

5 Rounds for time

100M Uneven Farmer Carry*
500M Run**

*Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell)
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis travelling all the way around the property and returning.  Start with both objects and travel approximately 100m which is just past the first turn.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel another 100M and continue until you complete the entire 5 Rounds. Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both kettlebell and dumbbell at the back door and you have one 500M loop to complete.  Have fun!