Month: September 2015

Skill

EMOM for 10 Minutes
1 Squat snatch w/ pause in the bottom of overhead squat

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

3 Rounds for time
400M Run
20 Alternating Pistols
15 Box Jump 24/20″

Workout notes: This triplet features the difficult to perform pistol or one legged squat.  Just like the snatch during the skill work there is a great deal of mobility and strength required to perform a full depth one legged squat. Start by practicing the movement by performing one legged high box step ups followed by lower downs trying to maintain control as long as possible. You may also use the squat rack for assistance if you are close to being able to perform the movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Due to a common area plumbing issue water will be shut off to the entire building until the necessary repairs are completed. This means no drinking water or functioning bathroom. Please bring your own drinking water![/creativ_alertbox]

Strength

Front Squat 1-1-1-1-1

Work up to a strong effort 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

For max reps*

Tabata Sit-Ups
Tabata Pull-Ups
Tabata Push-Ups
Tabata Row

*No additional rest between movements

Workout notes: This interval style workout will use the “Tabata” clock.  You will have 20 seconds of work with 10 seconds of rest for 8 rounds at each station.  There is no additional rest between stations so you will transition quickly and move right into your next station.  For large groups we’ll start on any preferred station and rotate through all four movements.  If you are usually using a band and still working on strict strength consider ring rows as they will be easier to stop and start during your 8 rounds.

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift.  Be sure to maintain these good mechanics as you progress though each single at increasingly heavier weight.

WOD

AMRAP in 8 Minutes:

20 Alternating Dumbbell Snatch 45/30 lb

30 Air Squats

Workout Notes:  You will be able to quickly move through both of these movements so establish an sustainable pace in the first few minutes of the workout. As you fatigue remember to drop your hips to keep your torso more upright as you address the dumbbell for each snatch.

Skill

Squat Clean
1-1-1-1-1

Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 10 Minutes

5-10-15-20-25…
Burpee jumping to a plate
200M Run after ever round

Workout notes: Today we have a very simple workout but in the increasing rep format will be difficult to maintain a consistent pace.  Try to maintain constant movement but do push yourself during the burpees and use the run to recover slightly.  For the plate use a 45# bumper and jump onto it while reaching full extension of the hips and knees to complete the rep.

WOD

For Time

1k Row
150 Double Unders
1 Mile Run

Workout notes: This workout is a chipper! Today we have three monostructural movements to work through. In CrossFit, a monostructural movement is something that does not involve a weightlifting or gymnastics component.  It’s what you might normally consider “cardio”.  If you have a good idea what your max effort pace is for a 1k row you’ll want to stay under that in this case you can work through the double unders and the running at the end of the workout.  If you do not have double unders then perform 300 single unders.  For this workout we’ll start in waves.

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 32/24 kg
15 Toe-To-Bar

Workout Notes:  This time priority triplet  has you moving for 20 minutes.  The workout is structured such that you are running in between bouts of kettlebell swings and toes-to-bar.  The combo can be grip intensive so make sure to practice a controlled and safe swing if you are kipping the toe-to-bar. Break up the set of 15 into manageable sets and remember that your grip will get some recovery time on the run.  If you are attempting a heavier kettlebell than what you normally swing you can swing the kettlebell “russian” style by just bringing it to eye level as your first scaling option.

Skill

Strict press
2-2-2
Push press
2-2-2

Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press your final Strict Press weight as you will be able to use the power of your legs on this movement.  For the Strict Press focus on keeping the body strong and tight. Move your head out the way to allow for a straighter bar path.  For the Push Press focus on keeping your torso upright during your dip and not letting the bar move down your shoulders or chest as you dip and drive. There should be no re-bend of the knees in the catch.

WOD

AMRAP in 10 Minutes

5 Two-Arm Burpee Dumbbell Deadlift 45/30 lbs
15 Wall Ball Shot 20/14 lb 10/9′

Workout Notes: 

For the Burpee Dumbbell Deadlift you will perform a burpee with a hand on each Dumbbell, jump or step your feet between the Dumbbells and then stand up holding the dumbbells.  Choose a weight that you can do easily when you are fresh. These tend to get hard quickly so focus on good position and maintaining a flat back when picking the Dumbbells off the ground.

Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

3 Rounds for Time

15 Hang Power Clean 135/95 lb
10 Front Squat 135/95 lb

Workout notes: Today’s entire workout will be performed with a barbell so there is no other movement to naturally break up your reps.  Going unbroken is not required but for both movements you should be able to complete each round in a few sets.  Be sure to plan on resting a moment before you transition into the front squats so you do not have to do any extra cleans!

Strength

Deadlift

2-2-2-2-2

Work up to a strong effort set of 2 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 2 and as you increase in weight.

WOD

3 Rounds for time
20 Goblet Weighted Step ups 32/24 kg 24/20″
50 Sit-ups

Workout notes: Take care not to overload the weighted step up if you find that you are losing your midline on the way up the box.  Practice holding your kettlebell or dumbbell at about clavicle height and maintain an upright torso as you ascend the box.  There is no prescribed rep scheme but do distribute the workload evenly on both legs.