Month: January 2016

Strength

Weighted Pull-up
2-2-2-2-2

Perform 5 sets of 2 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.

WOD

5 Rounds with

1 minute on each station
Two arm Dumbbell Power Clean 45/30 lb
Wall Ball Shots 20/14 lb 10/9 ‘
Row for Calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell power clean we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbells at your shoulders with your hips and knees at full extension.

WOD

for time

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!

WOD

AMRAP in 20 Minutes
50 Sit-Ups
40 Walking Lunge Steps
30 Push-Ups
20 Pull-Ups

Workout notes: We’re working with all bodyweight movements today so the only equipment you will need will be an abmat for sit-ups and an assistance band for pull-ups if you need one. Push-up should be scaled first by working from your knees if you can’t perform a push-up without breaking. The workout is long and the rep count is high so pace yourself early on and work at a steady sustainable pace rather than performing max sets of push-ups and pull-ups for instance.

EMOM for 5 Minutes
1 Snatch w/pause in the bottom of overhead squat
then
10 Minutes to work up to a strong effort Snatch

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all five repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.  After you have hit 5 consecutive snatches on the minute spend another 10 minutes working on hitting a little heavier weight.  Increase gradually and do not add weight unless your mechanics are perfect!

WOD

Tabata Kettlebell Goblet Squat 32/24 kg
1 Minute Rest
Tabata Two-Arm Dumbbell Burpee Deadlift 45/30 lb

Workout notes: Score this workout like you would a traditional Tabata workout. Your lowest score in any round will be your score for that movement. You should end up with two scores, one for each movement.  You have a total of 4 minutes on each movement so put in a strong effort on both movements using all of your 20 second interval for work. The goblet squat is a great tool for teaching an upright squat. Do your best to keep your chest up with the kettlebell at clavicle height.  The burpee dumbbell deadlift should be performed with a quick and explosive movement to bring the feet forward to the dumbbells following your push-up. Keep your back straight as you stand up with the dumbbells and be sure to reach full extension with your hips and knees.

Skill

EMOM for 10 Minutes
[Odd] :30 Kipping Handstand Push-Up
[Even] :30 Seconds of L-Seat on the floor

In this skillwork you will be attempting a set of handstand push-ups every other minute for 10 minutes for a total of 5 rounds.  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. On the even minutes we will perform an L-Seat. Most athletes will want to avoid the parallettes or rings as those will fatigue the arms for the handstand push-up skill work.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.   Moving your hands out towards your feet will increase the difficulty of the hold.

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.

Strength

Back Squat 5-5-5

Workout up to a moderate weight back squat and perform 3 sets of 5 at the same weight across all 3 sets.  Shoot for about  75% of your 1RM if you are looking for a percentage.  In this format you shouldn’t be approaching failure but working on sustainable sets.  Take your time between sets and focus on form. Even though we’re not maxing out review spotting and lifting etiquette!  Remember not to walk in front of or behind other lifters during sets and maintain a safe distance while others are taking their turn.

WOD

In front of a clock set for 12 minutes:

1 minute of Double unders
1 minute of Alternating Dumbbell Snatches 45/30 lb
2 minutes of Double unders
2 minutes of Alternating Dumbbell Snatches 45/30 lb
3 minutes of Double unders
3 minutes of Alternating Dumbbell Snatches 45/30 lb

Workout notes: This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.
WOD

AMRAP in 12 Minutes
15 Burpees
15 Kettlebell Swings 32/24 kg

Workout notes: This workout is a time priority couplet with two difficult conditioning movements.  Remember to pace your self during the first couple of rounds and try to hold that pace as you get deeper into the workout.  Even those these movements are “lower” skill movements they do have technique to consider.  Perform the kettlebell swings by dropping into a partial squat and bowing forward slightly before driving the kettlebell upward.  Do your best to perform your burpees with an explosive spring forward and jump rather than just crawling up from the floor.

Strength

Power Clean & Push Press

1-1-1-1-1

Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but work up to a weight that challenges you as long as your technique is sound and you are actively pressing the bar and not dropping into a jerk.

WOD

For time
50-40-30-20-10
Air Squat
25-20-15-10-5
Power Clean 115/75lbs

Workout notes:  You should have a good idea what is an appropriate weight for your cleans after warming up during the skill work. Your heavy push press probably won’t be a good comparison but the clean weight ought to be less than 60% or your 1RM power clean.  The total rep count is high so go for a weight you can move at a steady pace! Use a weight with which you can you could perform an entire round in a small number sets. If you are performing singles you probably went too heavy!

WOD

4 Rounds for time

15 Burpee Pull-ups
200M Uneven Farmer Carry
25 Box Jumps 24/20″

Workout notes: For the burpee pull-up look for a pull-up bar that is just outside of your reach and perform each by jumping as high as possible and finishing with a strict pull-up.  Most athletes find that a “mixed” grip with one palm pronated and one supinated is great for grabbing onto the bar and starting your pull-up. 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.