Month: September 2015

WOD

5 Rounds for time:

400M Run

10 Hang Squat Snatch 95/65

Workout Notes: This workout has a large running component so push the pace on the run but keep it sustainable for all 5 rounds. The hang snatch is a highly technical movement so focus on mechanics even when prescribed in a metcon. Remember each rep starts with the bar at the thighs, with a slight bend in the knees. If you are newer to the movement or have mobility issues with snatch movements, perform a hang power snatch and ride it down into the bottom of the squat.

Strength

Back Squat 5-5-5-5-5

Spend some time working up to a strong effort 5 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 10 Minutes

15 Burpees

5 Thrusters 135/95

Workout Notes:  This workout is in the shorter time domain so keep a good pace on the burpees.  The thruster is a movement with a large range of motion and the perscribed weight is on the heavier side, so focus on using your hips and legs to help generate power to get the bar overhead.  Challenge yourself by going a little heavier than what you would normally use in a workout like “Fran” but go with a weight you can do a set of 5 fresh.

Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Toes-To-Bar
[Even] 30 Second Active Squat Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are new to the movement or unable to use the kip efficiently, scale to Knees-to-Elbows. Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your arms.  The active squat hold is very simple, at the bottom of your squat focus on keeping your torso upright and forcing your knees out. Most athletes will need to break up the movements at some point, so stop and rest if you need to in order to keep your mechanics good.

WOD

EMOM for 8 Minutes

[odd] Power Cleans 135/95 lb
[even] Ring Dips

Workout Notes: This workout is an EMOM that will be scored as you would a “Fight Gone Bad” style workout.  Ring dips have a high strength bias so focus on keeping the rings close to your body and using an efficient kip. Perform push-ups or use a band if you are unable to perform ring dips. Power cleans are a movement that we see on a weekly basis so use a weight you would normally use in a metcon if you are unable to go prescribed.

Skill

E2MOM for 12 Minutes

5 Deadlift

Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup as you address the bar. Newer lifters should start light and focus on the mechanics of the lift.

WOD

50-40-30-20-10 Kettlebell Hang Snatch 24/16kg
25-20-15-10-5 Box Jump 24/20″

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. Remember this movement is not a straight arm swing, but rather pull the kettlebell closer to your body with a bent arm and then punch your hand through to full extension.  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace.