Month: February 2016

WOD

“Diane”

for time

21-15-9
Deadlift 225/155 lb
Handstand Push-Up

Workout notes: This workout is another classic CrossFit benchmark.  When loading up your deadlift use a weight that is in fairly sub maximal.  Warm up to a weight that is in the 60% range of your 1RM and test it out.  You should be able to perform the first round in at least 3-4 sets.  If you are performing single repetitions on the deadlift you may have gone to heavy.  For the handstand push-up you’ll want to be able to perform a 60 second handstand hold and 10 chest to deck push-ups without breaking before making any HSPU attempts.  If you are learning the movement using an abmat or two is acceptable but any more than that and you may not be getting any meaningful practice.  Make sure you can perform at least small sets to get through each round.  If the HSPU are not happening today perform push-ups or strict press with dumbbells.

WOD

Fran

for time

21-15-9
Thrusters 95/65 lb
Pull-Ups

Workout notes: This workout is a classic CrossFit benchmark! If you are scaling the barbell weight use a load with which you can perform a large set unbroken.  This is not the kind of workout  you should be performing singles with on the thruster.  If you are scaling pull-ups the preferred method is jumping/strict pull-ups or if those are too difficult use a band.

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

3 Rounds for time

400M Run
20 Sumo Deadlift High Pull 95/65 lb

Workout notes: The workout today is a couplet of running and a high number of sumo deadlift high pulls.  Review the movement and establish your foot width as well as your hand placement. The to making the SDLHP efficiency is utilizing the hips to move the bar vertically.  The rep count is high so the intent is for you to use a weight that is in the lighter range. Choose a weight you could do at least a set of ten with. If you end up performing a bunch single repetitions you may have gone too heavy.

Strength

1RM Strict Press

Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to keep your midline static and move only your head out of the way to maintain a straight bar path.

WOD

5 Rounds for time
5 Strict Press 115/75lb
10 Front rack walking lunge steps 115/75 lb 15
15 Air Squat

Workout notes: You should have a good idea what weight would be appropriate for the press after working up to a heavy single in that movement.  You should be able to do a set of 5 unbroken with your starting weight. The lunges are also deceptively difficult so test that movement out as you decide on your barbell weight.

Skill

EMOM for 10 Minutes

1 Hang Power Snatch

Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip drive before pulling under the bar and dropping into your partial squat.  Take note of how the lift felt when deciding what weight to use in the workout.

WOD

5 Rounds with

1 Minute on each station
Hang Power Snatch 75/55 lb
Double Under
Sit-Up

Workout notes: This workout will be scored “Fight Gone Bad” style accumulating reps across each station for 5 rounds.  There is no rest between rounds. Work on holding a steady pace at each station and make and honest attempt at double unders if you do not have them yet! You have 5 minutes of practice in this workout!

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 8 Minutes*

Wall Ball Shots 20/14 lb 10/9′

4 Burpees EMOM

Workout notes: This two element workout is very similar to the classic Air Force Karen but we are capping the workout at 8 minutes. You’ll start with 4 burpees at 0:00 and perform 4 more every minute for the rest of the workout.   If you have performed that workout in the past use this opportunity to try and establish a sustainable pace using the data from your previous attempt. With the workout potentially being a little shorter you can push the pace somewhat in the beginning and try to hang on in the end minutes.

Strength

Deadlift 3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

2 Rounds for time
15 Dumbbell Snatch Left Arm 45/30 lb
200M Run
15 Dumbbell Snatch Right Arm 45/30 lb
200M Run

Workout notes: This workout is two rounds but you will be performing each movement a total of four times.  With the dumbbell snatches we are adding the stipulation that you perform an entire set on one arm without alternating and performing another set on the other arm.  Of course that doesn’t mean that you need perform the rounds unbroken but you can tap the dumbbell on ground and start another rep as you would a “touch and go” rep on a barbell. If you were able to participate yesterday we had a workout in this same format but in a much longer time domain. Today’s workout should be a sprint so go for it!

WOD

2 Rounds for time
100M Standing Broad Jump
300M Run
50 Push-Ups
400M Run

Workout notes: This workout will have you traveling a total of 1 mile first starting with a broad jump down to the wall. From there you will take off on a run and return to the box to start a set of 50 push-ups.  Finish the round with 400M run and then start your final round.