Month: June 2015

WOD

“DT“

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

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

for time
30-25-20
Power Snatch 75/55lbs
Box Jump 24/20″

Workout notes: The recommended loading for this workout is very light due to the high number of repetitions. Doing an entire round unbroken is never a requirement but you should be using a weight with which you can perform the work in only a few sets early on. The “Rx” weight is low enough that it will be accessible to a lot of people but if you are using over 50% of your 1RM it may be heavy for this workout. Keep the load light and move fast!

Strength

2 Minutes of Strict Pull-ups
1 Minute rest
2 Minutes of Push-ups

The skill/strength work today is a mix of strict pull-ups and push-ups. For each 2 minute section perform as many reps as you can using the mosts difficult strict form that you can. Both movements should be scaled independently to a form that gives you most appropriate progression towards achieving the full movement.

WOD
AMRAP in 20 Minutes
400M Run with Medicine Ball
30 Wall ball Shots 20/14lbs 10/9′

Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot technique and form.  Hold the medicine ball high and make sure you keep your chest up as you pass through the bottom of your squat.

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD
3 Rounds for time
15 Burpees
20 Kettlebell Hang Snatch 24/16kg

Workout notes: The kettlebell snatch should be performed from the hang and reps may be performed consecutively in any manner that you like but distribute the work evenly on both arms by the end of the workout.  The kettlebell snatch is a difficult movement that will take some practice so give it some time before you ditch the odd object and go with a dumbbell.

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds. 

WOD

5 Rounds of 2 minutes at each station

2 Minutes of

5 Ring Dips
10 Kettlebell Swings 32/24kg

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minutes of work at each station. We start with 2 minutes of ring dips and kettlebell swings. Perform push-ups or use a band if you are unable to perform ring dips.   Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.

Strength

Front Squat

3-3-3-3-3

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.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Air Squat
Power Clean 95/65lbs

Workout notes: This workout is meant to be both light and fast for both movements.  Be sure to put a lot of effort into the air squat and pay attention to the your squat depth and mechanics of your knees  and feet as you perform each rep.  Your knees should track over your feet as you move.  For a lot of people this means actively pushing the knees out as you pass below parallel.

WOD

5 Rounds for Time
400M Run
10 Two Arm Burpee Dumbbell Deadlift 45/30lbs
10 Two Arm Dumbbell Push press 45/30lbs
10 Two Arm Dumbbell Front Squats 45/30lbs

Workout notes: The workout will require two dumbbells that you will be tied to for three consecutive movements.  The limiting factor for most people will be  most likely be the push press but the squats will also be difficult.  Make sure that you choose a weight that you can do actual push press with and not push jerks so you are for sure working on a movement that will help develop unilateral strength. Don’t forget to be strategic about when you break up reps so that you don’t perform extra dumbbell cleans to get them into position!

Skill

Run 1 Mile

Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

“Jackie”

For time

1000M Row
50 Thrusters 45/45lbs
30 Pull-Ups

Workout notes: This workout requires just a rower, empty barbell and pull-up bar.  We’ll start the workout in waves with everyone staggered on the rowers. Most athletes will want to pace the row by pulling hard but not totally at maximal effort so you can stay just under your lactic threshold.  You’ll want to make the row very aerobic so you can work quickly through the thrusters and pull-ups.