Month: March 2016

Skill

Max Effort Squat Clean

Today we’re working on 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.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 12 Minutes
25 Toe-To-Bar
50 Double Unders
15 Squat Cleans 135/85 lb

Workout notes: Today’s workout is a variation on our latest CrossFit Open workout. In this version we will work for a fixed 12 minutes getting as many reps as possible of the first round of this years strength ladder. For each round you have a difficult buy it of 25 Toe-to-bar and 50 double unders.  To scale this workout perform hanging knee raises for the toe-to-bar and single unders instead of double unders.

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 10 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 with one minute on each station
Burpee
Row for calories
Two arm dumbbell push press 35/20 lb
1 Minute Rest

Workout notes: You will score this workout like you would “Fight Gone Bad” by accumulating your total repetitions over all five rounds. Spend one minute at each of three stations and rest one minute between rounds.  In this format we have the row placed in the middle of the workout rather than after a rest period.  Practice getting in and out of the rower and winding up the flywheel quickly rather than using it as a rest period.  The dumbbell weight is prescribed on the lighter side so choose a weight you can perform many repetitions with in each minute

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

5 Rounds for time

9 Deadlift 135/95 lb
6 Power Clean 135/95 lb
3 Front Squat 135/95 lb

Workout notes: The suggested workout weight might seem like it is on the lighter side and the rep numbers seem low but don’t be fooled! You have no built in rest period with a non-barbell movement so be smart and add a break before you transition from movement to movement. Remember to rest after your 5th clean if needed prior to your 6th so you don’t do any extra reps!

Skill

EMOM for 10
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

Metcon

AMRAP in 15 Minutes
100 Double Unders
400M Run with a medicine ball 20/14 lb

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!  We’re using the AMRAP timer so you can commit to performing double unders for the whole workout.