Month: March 2015

WOD

10 Rounds for Time
3 Heavy Front Squats
6 Strict Pull-Ups
9 Push-Ups with Feet on a 45-lb plate.

Workout notes: Please note there is no weight prescribed on the front squats.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.  The squats should be taken from the floor so do your best to squat clean the first rep.  A set of 3 should be doable but hard.  Something in the 70% range would be appropriate. Perform the strictest and hardest pull-ups that you are capable of.  Likewise with the push-ups elevate your feet onto a plate that is about 3″ off the ground and perform them with perfect posture.  If you have been scaling your push ups by coming up off of your knees use this opportunity to perform them with a higher level of difficulty than you are used to.

Skill

Tabata Support Hold
Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. Keep in mind that you have sit-ups later if you are participating in the WOD so toggle your intensity if need be!

WOD

AMRAP in 15 Minutes
5 Deadlift 225/155lbs
10 Walking Lunge Steps
15  Ab-Mat Sit-Ups

Workout notes: Work up to a light effort deadlift for this workout.  We’re looking for something in the 60-70%   range. You don’t need to use a weight you can perform unbroken for the entire workout but you ought to be able to fresh. Please note that the lunges are bodyweight.

Strength

Tabata Push-Ups

The Tabata interval is 8 rounds of 2o seconds of work and 10 seconds of rest.  For this workout you want to complete as many reps as possible in 20 seconds but your score is your lowest number in any round. Try to sustain your work for each round.  If you are scaling review a strict push-up and do your best to chose a method that keeps you working on developing strength.

WOD

For Time
21 Power Clean 135/95lb
21 Lateral Burpee Over The Bar
400M Run
15 Power Clean 135/95lb
15 Lateral Burpee Over The Bar
400M Run
9 Power Clean 135/95lb
9 Lateral Burpee Over The Bar

Workout notes: Be sure to break up your power cleans into small sets or perform them one rep at a time with sufficient rest to keep moving at a sustainable pace.  Jumping over the bar will be the most difficult style of burpee you can perform and will give you the best workout. If you decide to go with that method commit to it and make sure that you can safely make every jump by giving yourself additional rest if need.

Skill

E2MOM for 10 Minutes
3 Squat Snatch

Perform 3 Squat 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. An appropriate weight would likely be 60% or less for newer lifters.   If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD
AMRAP in 10 Minutes
30 Double Unders
15 Wall Ball Shots 20/14lbs

Workout notes: The AMRAP format is a perfect way to work on your double unders!  If you are still learning them the only way to get over the hump is to commit to the movement and get in some reps.  If you have been doing single unders for a while use this opportunity to work on them for at least a couple of rounds.

Strength

Weighted Pull-Up

3-3-3-3-3

Work up to a strong effort 3 rep weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

AMRAP in 10 Minutes
20 Kettlebell Swings 24/16kg
10 Burpee Box Jump 24/20″

Workout notes: Choose a kettlebell you can swing with large sets for most of the workout. Rembmer if you are thinking about attempting a heavier kettlebell you can always swing “russian” style by just going to eye level with the bell.

Skill

E2MOM for 10 Minutes
3 Squat Clean

Work up to a moderate weight Squat 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.   With 5 rounds of 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 were you performing this for 10 rounds on the minute or during a metcon.

WOD

3 Rounds for time

400M run
25 Push-Press 75/55lb

Workout notes: The Rx weight is “light” considering some of the weights we normally prescribe but the rep count is high so be sure to use a weight with which you can knock out a large number of the reps unbroken.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that today is Daylight Savings! Move your clocks forward 1 hour. [/creativ_alertbox]

WOD

Three rounds of 1 Minute each at the following stations

Burpees
One Arm Kettlebell Hang Snatch 24/16kg
Alternating Pistols or High Box Step Ups
Box Jumps 24/20″
Rowing for Calories
Rest

Workout notes: In this workout you move through each of five stations working for one minute at each location.   Each full round is five minutes with one minute off between rounds.  Your score is your total number of reps plus calories.

Skill

Squat Snatch

1-1-1-1-1

Work up to a strong effort Squat Snatch.  That doesn’t necessarily mean you will max out today but work up to good weight for you while working on the mechanics of the lift.   If you are still learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.  If squat snatching isn’t happening today due to mobility issues tackle a front squat for squat clean for the skill work and the workout!

WOD

For time

21-15-9

Overhead Squat 95/65lbs
Chest To Bar Pull-Ups

Workout notes:  Today’s workout is a variation on the CrossFit Open Workout 15.2/14.2 that some of our athletes will be attacking later on during our Open throwdown!  If your skill work when well today work on Squat snatching the first repetition of your overhead squat and moving through as many of each set as you can.  If squat snatching/overhead squatting isn’t happening today due to mobility issues switch the movement to a front squat an bump up the weight slightly.