Month: December 2015

WOD

AMRAP in 25 Minutes

200M Uneven Farmer Carry
10 Burpee Box Jumps 24/20″
20 Wall Ball Shots 20/14 lb 10/9 ‘

Workout notes: This workout is a longer duration workout so coupled with the farmer carry it will come at pretty low intensity.  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 by switching at the halfway point or by switching every round.  The nature of this workout allows you to challenge yourself with each movement as the burpees and wall ball shot segment compliment the farmer carry well.  Try to get out of your comfort zone during those movements by attempting a heavier wall ball, higher box height or even just trying bigger set sizes.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

4 Rounds with 90 seconds on each station

[odd]  Clean & Jerk 135/95 lb
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of C&J you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps as you would if you were performing the classic CrossFit workout Grace.

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the death grip on the bar in the front squat and load the bar onto your torso.

WOD

3 Rounds for time
30 Alternating Dumbbell Snatch 45/35lb
30 Barbell Thrusters 45/35 lb

Workout notes: You’ll need two pieces of equipment for this workout.  Use a dumbbell that gives you a challenge but one you can power snatch each rep and safely bring it down to the ground.  If you can’t return it to the ground then you probably have too heavy of a dumbbell. For the thrusters you will be using an unloaded barbell and performing a regular thruster.  The bar should be light enough for you to perform each round in very large sets so if you need to use a pvc pipe or training bar and loaded to an appropriate weight.

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

4 Rounds with 90 seconds on each station

[odd] Burpees
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many burpees as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of burpees you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps.  Work on being explosive and springing up out of the bottom of each rep.