Month: April 2016

WOD

“Fast and Heavy”

for time

21 Two Arm Kettlebell or Dumbbell Thrusters
400M Run
18 Two Arm Kettlebell or Dumbbell Thrusters
400M Run
15 Two Arm Kettlebell or Dumbbell Thrusters
400M Run

Workout notes: Today’s workout is a chipper scored by both your load and the time it takes you to complete the workout. This workout has no “Rx” weight to use as a benchmark so use this opportunity to challenge yourself and possibly attempt a weight you would not normally try but keep the intensity up.  You are not required to go unbroken but you should be able to do a large set of thrusters with the weight you choose.

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!

Strength

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up 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 5-10 sets for max reps of supine ring rows.

WOD

AMRAP in 10 Minutes

80 Wall Ball Shots 20/14 lb 10/9′
20 Dumbbell or Kettlebell Weighted Step ups 24/20″

Workout notes: This couplet has a high number of reps per round so your total round count will be fairly low. Scale to medicine ball weight and height that you can move fairly quickly through the first 80 reps.  The weighted step up has a lower rep count but the unilateral nature of the movement makes it very difficult.   Use a weight with which you can maintain a vertical torso  throughout the entire range of motion.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

5 Rounds with 1 Minute on each Station
Row for calories
Box Jump 24/20″
Handstand Push Up
Rest

Workout notes: This workout will be scored as you would score the benchmark workout “Fight Gone Bad”.  Count your total reps across all 3 stations and 5 rounds to come up with one large number.  Spend some time reviewing the HSPU. The strength and skill minimum for attempting HSPU is being able to hold about 60 seconds in a handstand and perform 10 push-ups in a row without breaking at the midline, resting at the bottom or performing or pushing up off of the knees would constitute a failed rep.  If you can meet those standards give handstand push-ups a try with up to 1 or 2 abmats if needed.

Skill

Squat Clean

1-1-1-1-1

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

for time

400M Run
30 Front Squats 155/105 lb

Workout notes:

Your workout today is a chipper of just two movements. We start with a 400M run which should constitute a large portion of your total time and finish with a straight set of front squats. You of course do not need to do those front squats unbroken but you should scale to a weight that lets you perform large sets throughout all 30 reps.

Skill

EMOM for 10 Minutes

[odd] 30 seconds of handstand hold
[even] 30 seconds of double unders

Spend ten minutes today working on two difficult skills.  Work on performing a set of double unders or attempting them for about 30 seconds and then rest prior to kicking up into a handstand. Remember you don’t need to stay up for all 30 seconds. Come down if you need to. Advanced athletes can attempt a freestanding handstand or handstand walk.

WOD

Eight rounds for max reps of:

20 Seconds of Two Arm Dumbbell Push Press 45/30 lb
Rest 10 seconds
20 Seconds of Jumping Alternating Lunge Steps
Rest 10 seconds

Workout notes: Today we will use the tabata clock but score our workout as you would any amrap or fight gone bad style workout. Both movements are simple but have a technical component you need to pay attention to. With push press remember we are performing a hip extension to push the dumbbells up but holding straight after that. For the lunge steps keep them honest and perform a fast explosive jump on each leg!

Strength

Front Squat 5-5-5-5-5

Today we’re working up to a strong effort 5 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

100 Kettlebell Swings 32/24 kg
5 Burpees EMOM

Workout notes: Today we’re performing 100 kettlebell swings for time but we’ll start with 5 burpees and continue to perform 5 burpees every minute until you complete all 100 swings.  It’s probably best to start with big sets but make sure you don’t go to failure in the first couple of rounds so you can get a good sized set every round.  Keep your burpee speed fast, but manageable, as you can lose a lot of time here.

WOD

for time *

100 Air Squat
1 Mile Run
100 Push-Ups
1 Mile Run
100 Air Squat

*40 Minute time cap

Workout notes: This workout is a task priority pyramid style chipper.  The total task is 2 miles of running, 200 squats and 100 push-ups. If you are new to CrossFit and not accustomed to that level of volume scale the reps down to a number that is challenging but within reason for your current skill level.  The most difficult part of the chipper will likely be the push-ups. Remember to break those up early and give ample rest between sets.  Maxing out and hitting failure is generally not a good strategy!