Month: September 2015

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

3 Rounds for time

400M Run
200M Uneven Farmer Carry
15 Burpee Box Jumps 24/20″

Workout notes: We have 3 movements in this workout that you will be able to work on. Don’t be afraid to push yourself on the run and box jump as the farmer carry will be fairly low in intensity and you will be able to recover your breathing a little bit during that time.  The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms.  During the burpee box jump make and effort to be explosive off of the ground rather than crawling up if possible.

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 5 Minutes

5 Sumo Deadlift High Pull 95/65 lb
5 Thruster 95/65 lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but you should be able to do that when you are fresh and probably for a few rounds at least with your chosen weight. For this workout choose a weight you can move fairly easily and attempt to minimize your transition time between movements working continuously for all 5 minutes.

WOD

3 Rounds for time
20 Pull-Ups
30 Overhead Walking Lunge Steps 45/35 lb Bumper Plate
400M Run

Workout notes: Today we have task priority triplet with two overhead movements followed by a 400M Run. You can use this time to practice your kipping pull-ups or continue building strength by performing supine ring rows or strict pull-ups with a band.  For the overhead walking lunge take care to lock your arms overhead with your shoulders as externally rotated as possible.

WOD

AMRAP in 15 Minutes

5 Squat Cleans 155/105 lb
5 Lateral Burpees jumping over the barbell

Workout notes: This amrap is a longer duration time priority workout. In a long workout like this you should be looking for a sustainable pace for most of the workout.  For most people that will mean pacing the cleans in a manner that has you working on continuous repetitions at a steady pace.  Challenge yourself with the loading but keep the weight reasonable if you are attempting to go above 60% of your 1RM.  To fully “Rx” this workout a two footed jump must be performed for every burpee.  It will be tempting to pace the workout by slowing down the burpees or scaling them. If you can make your best effort to maintain fast and explosive burpees throughout the entire workout.  This workout comes to us from CrossFit.com

Skill

EMOM for 10 Minutes

1 Squat Clean & Jerk

For the skill work today you will be working with a moderate effort squat squat clean & jerk from the floor.  For each rep you’ll want to practice catching the bar with your elbows up and riding the bar down below parallel. Both movements in this lift require a great deal of technique and coordination so make sure that you are reinforcing quality movement during each rep. If you are new the the lift start light increase weight if you are moving the bar well.

WOD

AMRAP in 10 Minutes

15 Box Jumps 24/20″
15 Power Snatch 75/55 lb

Workout notes: During our skill work we practiced the clean & jerk with a moderate to heavy load for 10 repetitions. For the metcon we’ll use the other olympic movement in a conditioning workout meant to be performed at a light weight. The “Rx” recommendation of power snatch suggests that you should be performing the workout with a weight that is well below your PR snatch and one that you can perform each round of snatches in a few sets.

Skill 

Weighted Pull-Ups
5-5-5-5-5

Perform 5 sets of 5 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 or max effort jumping pull-up with slow lower down.

WOD

3 Rounds for time

15 Power Cleans 135/95 lb
10 Push Press 135/95 lb

Workout notes: This workout is a task priority couplet.  You are staying on the barbell for the entire workout and both movements tend to make the other difficult so pacing will be important. Cleans can performed in sets with rest between or as singles repetitions performed at a steady pace.  Stop at least 1 rep prior to the push press so you do not have to perform any extra reps.  Choose a weight with which you can do the push press in only a few sets rather than performing singles.   Try to keep the movement as a primarily upper body strength movement remember to drip and then hold the legs locked as you finish with your arms.

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. Start each rep from the hang and try 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
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Air Squats

Workout notes: The rep scheme of this workout is an ascending ladder for both double unders and air squats.  You will be performing twice as many double unders every round as you do bodyweight squats and your score will be rounds completed plus additional reps. If you don’t have double unders yet make an attempt every round before you switch to single unders. Pay attention to your squat mechanics! Even though this is a bodyweight movement where you are carrying no load you should pay attention to your torso angle. Keep your chest upright through the entire range of motion of your squat.  Pay attention to your knees and make sure they are tracking over your feet.  Remember to hit full depth as you get tired!

Skill

EMOM for 10 Minutes Straight set of Handstand Push-Ups

In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.

WOD

For time

21 Deadlift 225/155 lb
400 M Run
18 Deadlift 225/155 lb
400 M Run
15 Deadlift 225/155 lb
400 M Run
12 Deadlift 225/155 lb
400 M Run

Workout notes: Today we’re testing a four round couplet of deadlifts and running. This workout comes to us from CrossFit.com. This combination is difficult as both movements tend to emphasize posterior chain strength and stamina.  Be very careful that you protect your back by maintaining a straight lumbar throughout the entire range of motion during the deadlifts.

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

For time
21-18-15-12-9-6-3
Kettlebell Swings 32/24 kg
Med Ball Sit-ups 20/14 lb

Workout notes: This is a couplet you may have encountered previously at CrossFit Davis but today we attempt to increase the difficulty somewhat by adding some load to the sit-ups.  To perform the medball sit-up, setup as you would with a traditional or abmat sit-up and use the medicine or slam ball to start and finish each rep.  The rep should start with the ball touching the floor above your head with your shoulder blades in contact with the ground.  Close your hip bringing the medicine ball in contact with your feet to complete the rep.  Use this opportunity to try a heavier kettlebell if you feel you are proficient at the weight you currently use.  Start with “Russian” style swings and gradually increase the height of your swing as you feel comfortable.