Month: April 2015

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. This workout is a repeat so if you are participating again and the lifts went well last time, make an attempt to add 5 or 10 lbs to the bar.

WOD

AMRAP in 10 Minutes

15 Two-Arm Dumbbell Push Press 45/30lbs
200M Run

Workout notes: The two arm dumbbell weight is usually deceptively heavy.  Choose dumbbells that are manageable enough that you can perform sets for the entire workout.  Going unbroken is never required but you may want to choose a weight you can use for a minimum of 5-5-5 or 6-5-4 when you are tired. Your arms will have recovery time during the run so you should be able to go hard on both movements. Don’t give too much thought to pacing and treat each part as an all out effort if possible. You can also use kettlebells if you prefer or those put your shoulders into a better position.

WOD

10 Rounds for time
3 Heavy Front Squats*
6 Strict Pull-Ups

* working from the floor at 70-80% of your 1RM

Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a squat clean + front squat weight that is around 70-80% of your 1RM. Choose a weight that you can sustain unbroken sets of 3 and don’t be afraid to push the weight a bit.  Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock.  If you have a recent 3RM we’re looking for a weight that is a little lower than that but still a challenge.  You may squat clean your first repetition of the squat.

WOD

For time

9 Clean & Jerk 155/105lb
Run 200M
12 Clean & Jerk 155/105lb
Run 400M
15 Clean & Jerk 155/105lb
Run 800M

Workout notes: The suggestion for this workout is heavy clean & jerks for almost everyone this will mean single repetitions at a steady pace.  The most efficient method will be a power clean & power jerk.  More than half of your reps will occur with only a short 200M run in between so give yourself a few seconds between each repetition so you don’t redline prior to the long runs in the second half of the workout.

Skill

Squat Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch 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 8 Minutes
15 Pull-Ups
15 Box Jumps 24/20″

Workout notes: This workout features two body-weight movements that do not tax each other. Experienced athletes should be able to push the pace and work steadily through the entire workout considering that each movement gives the other a bit of rest.  Keep that in mind as you transition you should be able to start completing reps as soon as you approach the box or pull-up bar.

Skill

Tabata L-Sit

1 Minute rest

Tabata Ring Push-Ups

Today’s skill work is two Tabata intervals of very difficult movements. During the first round attempt as much of  :20 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. Moving your hands foreword will increase the difficulty.  The ring push-ups are performed with the rings just above the ground with your torso held in a hollow position. Perform as many as you can each round but be conservative. They will go away fast!

WOD
5 Rounds for Time
5 Deadlift 275/185lbs
30 Sit-Ups

Workout notes: The “Rx” version of this workout will be a heavy deadlift for most folks.  Unbroken deadlifts are not required of course but you should be able to do that when fresh. If the weight is so heavy that you are performing single repetitions of the deadlift you may have gone too heavy. Try to attempt a weight that is possibly slightly above the 60% range of your 1RM.

Strength

Hang Squat Clean & Jerk

1-1-1-1-1

Spend some time working up to a strong effort Hang Squat Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD

AMRAP in 8 Minutes

15 Kettlebell Swing 24/16kg
15 Wall Ball Shots 20/14lb 10/9′

Workout notes: If you have been participating in the “heavier” swing days over the last couple of months try out the weight you were swinging before and test it out to see if it has become any easier.  You should find that the lighter weight is a little less taxing than it was before and if possible you should be able to complete bigger sets.  If you are new to the weight or the kettlebell swing remember that you can swing the kettlebell “russian” style to eye level as a scaling option.

Skill

“Unbroken Double Under Pyramid”

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable and attempt a challenging number at the higher rounds.  Rest as much as need between rounds so you can focus on the skill itself.

Ex 5-10-15-10-5, 50-75-100-75-50, etc.

WOD

AMRAP in 10 Minutes

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

Workout notes: The push press or lunge will most likely 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.

Strength

3-3-3-3-3

Weighted Pull-Ups

Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  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

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9  Air Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: A classic CrossFit workout and a CrossFit Davis favorite.  Remember this workout consists of 15 minutes of work over the course of 19 minutes so it should be considered fairly long. The set sizes are small so the emphasis is on constant movement.  Score each cycle separately and don’t forget to pace yourself! Work on maintaining a steady pace during the first couple of cycles! This workout gets really hard in the later rounds!

WOD

AMRAP in 18 Minutes
400M Run
90 Seconds Rest

4 Minutes Rest

then

6 Rounds
Row 90 Seconds for Calories
Rest 90 Seconds

Workout notes: Todays workout(s) are two bouts of high intensity intervals.  The idea is to challenge yourself with each interval and attempt a pace that is outside of your comfort zone.  Given the rest after each attempt you can go pretty hard. It will be tough to maintain the pace of your first round so if you have a strategy start the first round at a sub maximal pace and then increase your intensity with each successive interval.  The run times will vary with each person so use the running clock and track your rest on your own.  Track your split times and make sure you have enough time to complete your final lap as you approach 18 minutes.

Note that you may start on either the run OR the row.  Your score is your total 400M run as well as your calories rowed.