Month: October 2015

WOD

3 Rounds for time

400M Run
21 Toes-To-Bar
7 Power Snatch 135/95 lb

Workout notes: Today’s workout is a triplet. We have 3 movements that compliment each other and we are tasked with completing 3 rounds total.  The suggested  weight on the snatch should be one that you can comfortably catch in a partial squat with both arms locked out overhead.  If you are properly dropping low enough both of your elbows will be straight in the catch position. If you find that you are failing to drop under the bar and pressing the bar up you may need to lighten the load and work on your technique so you can practice your efficiency!

Skill

Front Squat 2-2-2-2-2

Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.

WOD

AMRAP in 8 Minutes

10 Pull-Ups
10 Push-Ups

Rest 4 Minutes then

AMRAP in 8 Minutes

10 Alternating Pistols
10 Push-Ups

Workout notes: The format of this workout might be something that is a little unfamiliar to you. You have two time priority workouts with a total of 16 minutes work and 4 minutes rest between AMRAPs. BOTH workouts contain push-ups but we swap out pull-ups for one legged squats on the second round. The pistol is always difficult so find a scaling option that gets you working in the direction of completing the movement to the full range of motion. Using a box or other object to scale is a great idea.

Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the whole range of motion and each rep. If you have trouble with this movement or are new to this movement stay light and focus on the mechanics of the lift.

WOD

5 Rounds for time

15 Wall Ball Shots 20/14 lb 10/9′
15 Box Jumps 24/20″

Workout notes: If you have been CrossFitting for a while you are likely very familiar with these movements but this combo can be particularly difficult when performed for speed together.  Advanced athletes can test their speed by trying to work unbroken and working with fast sets on the box jumps. Be careful though because your legs will be fatigued from the wall ball shots so make sure you make those jumps! Everyone should be working on moving with good mechanics.  Squat to full depth and try to keep your torso vertical throughout your squat. Remember that box jumps can be performed by jumping up and stepping down.

Skill

EMOM for 10 Minutes

Power Clean + Push Press + Split Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Split Jerk with a little fatigue.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

For time
400M Run
40 Kettlebell Swings 24/16kg
800M Run
40 Kettlebell Swings 24/16kg
400M Run

Workout notes: This very simple couplet should have you breathing pretty hard.  Your first run and set of swings will probably feel very different than your last/reverse set but try to hold about the same split time by pacing the first round.   This workout has a mile of total running plus the swings which puts us squarely into the aerobic domain.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

For time

21-15-9
Burpee
Front Squat
155/105 lbs

Workout notes: This today’s workout is a task priority workout where you are attempting to achieve the fastest time possible. Don’t use that as a reason to short your range of motion or move with bad form.  Keep your feet flat with your knees tracking over your feet.  Elbows and chest up.  Practice good mechanics now and you will be rewarded in the long run!

Skill

Max Effort Weighted Pull-Up

Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 sets for max reps on the band that gives you the least support.  Try to get 3-5 reps per round at least.

WOD

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

WOD 

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

WOD

“Rankel”

AMRAP in 20 Minutes
6 Deadlift 225/155 lb
7 Burpee pull-ups
10 Kettlebell swings 32/24kg
200M Run

Workout notes: This workout is a hero workout from CrossFit.com.  The workout is performed in honor of John Rankel who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Skill

EMOM for 10 Mintues

1 Power Snatch + 1 Squat Snatch

This skill work is two repetitions of the Snatch done every minute for 10 minutes. For the first repetition catch the bar above parallel and in a partial squat.  Follow that with a full squat snatch riding the bar down below parallel.  If you do not yet have the mobility to get into the bottom of the overhead squat then get as deep as you can but keep the load light and work on the movement. Work on the mobility for the movement with a light weight.

WOD

For time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jumps 24/20″

Workout notes: This workout is in the same vein and the benchmark workout “Annie” in that it pairs a jumping movement with sit-ups. In Annie we start with the technical double under which is difficult after exposing the midline to the sit-up. Here we begin with sit-ups followed up by the less technical but more powerful demand of the box jump.  The workout is for time but control your pace in high rep workouts like this so you can maintain a relatively constant pace.