Month: October 2015

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

5 Rounds for time
15 Hang Squat Clean 135/95 lb
200M Run

Workout notes: Today we’re working on Hang Squat Cleans. The weight you choose should be light enough for you to complete each round in sets.  The rep count in each round is high so work with a weight that is around 60% of your max for this movement.  Remember to review the hook grip!

Strength

Deadlift

2-2-2-2-2 (No TnG)

We’re working up to a strong effort set of 2 deadlifts. Today we have a twist that you may not have encountered before.  During each heavy double you will let the bar rest momentarily on the ground. The idea is to follow yourself very quickly after the first lift. So no bouncing or “Touch and go”. You will have to control the bar to the ground as well. You should find that the second rep is much harder than you are used to if you have never performed a double in this manner.   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

AMRAP in 6 Minutes
15 Double Unders
5 Push-Ups

Workout notes: We’re working in a very different time and modal domain than we did yesterday.  Today we have a sprint with a high skill movement and a high strength movement.  If 15 Double Unders will be a challenge, choose a smaller number that you can complete without too many trip ups. Because this is such a quick workout you won’t want to get stuck at either movement for too long. Focus on keeping your Push-Ups strict through the whole workout.  Scale the movement as needed to make sure you are working strict strength and avoiding “worming”off the floor. Go Fast! Have fun!

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Those of you that have excellent strict pull-ups can perform them as chest to bar with a longer pause at the top while holding hollow body. If you are new to pull-ups try static holds with your chin over the bar.  You may jump into the pull-up but slowly lower yourself down.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Two arm dumbbell Thrusters 45/30 lb
Burpee
Rest

Workout notes: This workout will be scored fight gone bad style by counting your total accumulated reps at each station for the entire workout. It’s important to think about how you would perform best in a workout like this but don’t game the workout by dogging a certain station to get a higher score. Work hard to maintain a strong effort at each station!

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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

3-6-9-12-15-18 …
Left arm Kettlebell Hang Snatch 24/16 kg
Right arm Kettlebell Hang Snatch 24/16 kg
200M Run after ever round

Workout notes: The kettlebell snatch might seem simple at first but it is actually a very technical movement. You need to practice recruiting your hips to drive the weight upward rather than just performing the movement with your arm. Start with a light weight and make sure you have established the movement pattern before deciding on your load for the workout. You will want to practice rotating the kettlebell “around” your arm and into the locked out position rather letting it slam onto your wrist by flipping it into position.

AMRAP in 20 Minutes
400M Run
20 Squat Snatch 75/55 lb

Workout notes: If you were able to participate in the workout yesterday you likely noticed that we suggested two “heavier” loaded movements. Today we have a couplet of running and the difficult squat snatch.  The suggestion is to go with a lighter weight and work on larger set sizes through each round.  In a 20 minute workout you will want to practice at strong but sustainable effort. If you can, take a look at your split times and try to keep a constant pace throughout the workout.

WOD

5 Rounds for time

20 Wall Ball Shots 20/14 lbs 10/9′
10 Deadlift 225/155 lb

Workout notes: Today was have a 5 round task priority workout that comes to us from CrossFit.com. This couplet pairs two classic CrossFit movements alternating between a movement that is primarily “pressing” with a movement that is primarily “pulling”.  For the deadlift we’re looking for a weight that is in the  60% range. Going unbroken isn’t required but a set of 10 shouldn’t be unreasonable with the weight you choose.

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

AMRAP in 8 Minutes
8 Left Arm Russian Kettlebell Swings 24/16 kg
8 Right Arm Russian Kettlebell Swings 24/16 kg
8 Burpee Box Jump 24/20″

Workout notes: The one arm kettlebell swing is something you may not have encountered before. For this movement you should be practicing utilizing the hips and core to generate momentum to move the kettlebell. Taking away one arm should require a little more coordination and timing to keep the bell moving. You should be working with a weight that you can perform all 8 swings unbroken when fresh. Keep the kettelbell height at or just above eye level so you are performing them “russian” style and not performing snatches.  Practice rotating your arm out (thumb up) and in (thumb back) at the top and bottom of the swing respectively.

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes: For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest every round.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest then do so rather if you feel you are capable.  It is recommended to also keep track of your split times for each 400M.  Each 400m run should be strong effort but you want to run at a pace you can hold for several rounds so don’t perform an all out sprint during the first few rounds.

Skill

1-1-1-1-1

Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

AMRAP in 5 Minutes

Squat Clean Thrusters ~ 75% of 1RM Thruster

Workout notes: For this workout you will be working off of a percentage of your lift from the skill work. Taking 75% of what you worked up to in the skill work will most likely put this workout onto the heavy side. You don’t need to hold exactly to the % if you feel the the weight is too far on the heavy side. Use a weight you are confident you can execute good repetitions throughout the entire workout.