Month: March 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

3 Rounds for time

30 Wall Ball Shots 20/14 lb 10/9′
400M Run

Workout notes: Today we’re performing a classic couplet. Use a medicine ball that lets you practice perfect squats with an upright torso and a weight you can throw to a target for all 90 repetitions. Try to challenge yourself and move quickly through each  set of 30 wall ball shots but don’t leave yourself so gassed that you are using the run entirely as recovery.

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of five 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 five and as you increase in weight.

WOD

AMRAP in 8 Minutes
Push-Ups
EMOM perform 20 Double Unders

Workout notes: For this workout your score will be the total number of push-ups you perform in 8 minutes.  It’s a good idea to keep the set sizes small early on and try to manage sustainable sets even though you are treating this workout as an AMRAP.  To Rx this workout perform 20 double unders at the start of every minute.  Scale first by choosing a smaller set size like 10 or 5 reps.

Strength

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 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 grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

For time

50 Alternating Dumbbell Snatch 45/30 lb
35 Burpees Jumping to a Plate (45 lb bumper or equivalent)
20 Overhead Walking Lunge Steps 45/25 lb

Workout notes: The format of this workout is a chipper. Start by working through a large set of dumbbell snatches alternating each rep.  From there transition to burpees jumping onto a bumper late to finish the rep. You do not need to clap overhead. Finally finish with 20 overhead walking lunge steps holding the plate you jumped.

WOD

for time

21 Clean & Jerks 155/105 lb
800M Run
15 Clean & Jerks 155/105 lb
800M Run
9 Clean & Jerks 155/105 lb

Workout notes: In this workout we’re performing the total volume of a bit more than the 30 reps you would see in the classic CrossFit workout “Grace”. With that we’re also suggesting you go a little bit heavier than what you would normally attempt if you saw Grace come up.  Even if you decide to go little heavier than usual keep the load in the 60% range of your max effort lift.  We’re coupling the lifting with a total of a mile run which will be a significant portion of the time allotted so make sure you pace yourself during those first 21 reps.

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Up

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A succesful EMOM like this would be hitting the same number every round.   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.

WOD

AMRAP in 13 minutes

55 Deadlifts 225/155 lb
55 Wall Ball Shots 20/14 lb 10/9′
55 Calorie row
55 Handstand Push-Up

Workout notes: Today’s workout is 16.4! The 4th workout in the CrossFit Games Open competition. Most everyone will be eyeing the HSPU as a difficult challenge but don’t forget about the reps leading up to them! It will be a difficult task to get through all of the prescribed reps with enough time to do some push-ups so don’t be worried if you end up on the rower, a lot of us will end there and that is okay!  If you do not have HSPU yet scale to hand release push-ups and hold yourself to high standard.  Remember if you are participating in the Open you can not perform the workout and expect to be judged during class time so come it at 10:30 to get 16.4 in the books!

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

3 Rounds for time

200M Uneven Farmer Carry
50 Air Squats
50 Double Unders

Workout notes: 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.

Skill

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

for time

21-18-15-12-9-6-3

Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  If you have been working with the same kettlebell for a while try bumping up the weight for this workout if you feel you are ready.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

AMRAP in 10 Minutes
15 Deadlift 225/155 lb
200M Run

Workout notes: We have a very simple classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 15 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static bending only at the hip and knees!

Skill

EMOM for 10 Minutes
[odd] :30s Handstand Hold
[even] :30s One Legged Squats

In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the wall as far as you are comfortable and able to keep your torso stacked above your shoulders.  On the even minute spend some time practicing pistol squats. Work on alternating if you are able. The movement requires a great deal of strength and mobility so if they are new to you use a box or other method to scale the movement and

WOD

5 Rounds with 1 Minute on each station

Two Arm Dumbbell Thrusters 45/30 lb
Sit-Ups

Workout notes: This workout will be scored as you would “fight gone bad”.  Count up your total reps at each station for one cumulative score.  With the dumbbell thrusters use a weight that is light enough you can perform 1 or 2 larger sets rather than going too heavy and only being able to perform a couple of reps.