Month: May 2015

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Rest

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round but consider that you are resting for a full minute so you can push it a bit or work on improving your work capacity by performing more than one set.

WOD

3 Rounds for Max Reps

90 Seconds of Clean & Jerks 135/95lbs
90 Seconds of Rest

Workout Notes: Interval workout number two for the day! For most people you will be breathing much harder than during the skill work with the emphasis being continuous effort during each work period.  The total workout will last about 7.5 minutes including the rest periods but you will only be working for a total of 4.5 minutes in 90 second bouts.  The goal for this workout is to practice a repeatable and constant pace so work for the entire 90 seconds in set sizes that you think you can maintain.

Skill

EMOM for 10 Minutes
1 Squat Clean with pause at the Knee + 1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause momentarily with the bar at knee level.  We do this to reinforce proper body mechanics and hip position as the bar leaves the ground. Practice pushing your knees back and sweeping the bar in while keeping the hips down and chest up.  The second rep of each minute will be a full clean from the floor utilizing the technique you practiced on the first rep. Your reps don’t need to be touch-n-go but they should be in quick succession.

WOD

5 Rounds with 1 Minute at each station

Two arm Dumbbell Front Squats 45/30lb
Row for Calories
Rest

Workout Notes: This workout will be scored “Fight Gone Bad” style by counting up your total repetitions at each station.  Try to work continuously through each minute at whatever rate is appropriate for you.  It will be touch to do continuous squats for a minute so pace each rep or break the minute up into smaller sets.

Strength

2-2-2-2-2

Weighted Pull-Ups

Perform 5 sets of 2 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

For time

21-18-15-12-9-6-3

Hang Power Clean 95/65lbs
Push-Ups

Workout notes: The hang power clean is prescribed at a fairly low weight which will mean most athletes can perform fairly large sets throughout the entire workout. Even though the weight is light you should still maintain appropriate mechanics through each rep so don’t get sloppy and compromise your range of motion! The total rep count is high and the movement is combined with push-ups so going unbroken for the entire workout might be difficult.

WOD

For time

75 Kettlebell Swings 24/16kg
1 Mile Run
75 Kettlebell Swings 24/16kg

Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!

WOD

10 Rounds for time and load
3 Squat Cleans + 1 Jerk
200M Run

Workout notes: Please note there is no weight prescribed on the barbell movement.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.    A set of 3 should be doable but hard.  Most folks should not worry about going touch and go at a heavy weight like this but make it through the entire complex with perfect form.   Something in the 70%+ range would be appropriate.