Month: June 2015

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch

For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. If you participated in the skill work yesterday you were working on power snatching 3 reps from the floor at a light weight.  For this iteration you’ll most likely be keeping load moderate as you did yesterday but starting each rep from the hang and trying to achieve a full depth squat at the bottom of every rep.  The overhead squat is a difficult movement that requires a lot of mobility and skill. If the OHS is happening today ride the bar down as low as you can.

WOD

AMRAP in 8 Minutes
15 Toe-to-bar
15 Box Jumps 24/20″

Workout notes: The toe-to-bar requires midline strength as well as shoulder strength and stamina.  You can scale the movement to some kind of sit-up or knee-tucks to work on midline strength. If your grip is giving out switch to sit-ups so you can avoid tearing.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every minute for a total of 10 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.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

3 Rounds for Time
400M Run
20 Alternating Kettlebell Clean & Jerk 32/24kg

Workout notes: The unilateral nature of the one arm clean and jerk makes the movement very difficult.  A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

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 about :30 seconds of a handstand hold.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  Using an abmat is optional but do attempt to protect your skin from the flooring by making sure you don’t slide around too much on the floor.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders make an honest effort to complete the workout with them but bail out go with single unders if you find yourself stuck for a few minutes and unable to get any.

Strength

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

For time

10-1
Push-Up
1-10
Front Squat 135/95lb

Workout notes:  For this workout the rep scheme will be a little tricky.  When you have reached the halfway point you will have completed most of the push-ups and have a lot of squats remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.