Month: August 2015

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 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.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  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

“SQT”
3 Rounds for time
10 Power Snatch  95/65lb
200M Run

Workout notes: This workout was recently featured in the CrossFit Games Master’s division and was a main site workout from 2010. The original version prescribes the movement as Ground To Overhead so a Clean & Jerk would be acceptable if you are familiar with that movement and still want to “Rx” the workout.  Both the Games version and main site version prescribe 50 yard shuttle runs but for our purposes we’ll run to the wall and back. Yesterday’s workout was a long duration 20 minute interval workout where you essentially attempted to maintain the same work capacity over each interval for a long time.  This workout should feel very different in that it is a short sprint style workout.  Keep in mind that even though the workout is short you should stay in control and perform mechanically sounds reps to the full range of motion.

Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD
10 Rounds of:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of  Two-Arm Dumbbell Thrusters 45/30 lb
Rest 30 Seconds

Workout notes: There is a total of 10 minutes of work prescribed over 20 minutes.  Usually the best approach for this type of workout is to treat it like a tabata style workout attempting to maintain the same workload across each interval.  Your score will be your total number of reps.  For the Thrusters choose a weight with which you think your could work for at least half of the interval if not more.  For a Thruster that would equal 5+ reps.  This workout comes to us from CrossFit.com!

Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  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.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

3 Rounds for time
400M Run
30 Sit-Ups
15 Hang Power Clean 135/95lbs

Workout Notes: For today’s workout you should have a good idea how the lift feels with the weight you were using during the skill work. Your WOD weight should be light in comparison to what you were capable of during the skill work. The rounds of cleans do not need to be unbroken but you should be able to complete them in at least a few sets.

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 10 Minutes
15 Push Ups
200M Run

Workout notes: Review the standards for quality push-up as you determine a method for scaling the workout.  In a proper push-up your elbows track backwards and your knees will not touch the ground.  Make contact with the ground above your sternum and keep your body rigid.  You do not need to have unbroken sets and most athletes sustainable numbers will drop as their arms get fatigued. Be sure push the run as there is no need to worry about keeping your legs fresh for another leg movement.

WOD

“Grace”

For time

30 Clean & Jerk 135/95 lb

or

“Isabel”

For time

30 Snatch 135/95 lb

Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since you last performed the benchmark if you have been working on that particular movement.  For many people performing the Snatch is difficult and requires a stronger power output at that weight that a clean & jerk would so for today go with whichever workout you can get safely perform with consistent mechanics through the entire workout.