Month: April 2016

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform 2 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy double. An appropriate weight would likely be 60% or less for newer lifters.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

AMRAP in 10 Minutes
10 Overhead Walking Lunge Steps 45/25 lb
200M Run
30 Air Squats

Workout notes: Today we start with a loaded overhead walking lunge step.  Use a bumper plate that you can hold overhead and maintain an upright torso throughout the lunge.  Hold a plate overhead requires a somewhat narrow grip and that may be difficult if you are lacking shoulder mobility. You can always work on the position with a lighter weight or hold the plate in the front rack if you still have some mobility work to do!

Skill

EMOM for 6 Minutes
Straight set of Handstand Push-Ups or Piked Push-ups with feet on box

The strength and skill minimum for attempting handstand push-ups is 15 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.

WOD

10 Rounds for Reps with :30 seconds at each station

:30 seconds of  Two Arm Dumbbell Thrusters 45/30 lb
:30 seconds rest
:30 seconds of Kettlebell Swings 24/16 kg
:30 seconds rest

Workout notes: Partner up for this workout and agree on what weight you will use for both movements. Remember you need to move quickly from station to station. Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations. We have two weighted movements so shoot for set sizes and weights you can maintain work with.

Skill

EMOM for 10 Minutes
[odd] :30 seconds Kipping Pull Ups
[even] :30 seconds Double Unders

Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able to perform a set size larger than what you would use if you were attempting this movement on the minute for several rounds.   If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down. The double under is a difficult movement to master so use this opportunity to commit to attempting as many double unders as possible in about 30 seconds.

WOD

3 Rounds for time
400M Run
50 Sit-Ups

Workout notes: Today’s workout is a simple couplet with two movements you should be very familiar with.  The run and large set of sit-ups primarily use a different motor recruitment chain so you can plan on getting a little bit of recovery from each movement as you perform the other.  Use this opportunity to push the pace on both movements!

Strength

EMOM for 10 Minutes

1 Squat Clean + 2 Front Squats

Today we’re working up to a strong effort 3 complex of 1 squat clean + 2 front squats.  Practice catching your squat clean with your elbows up and riding the bar down to your deepest squat.  If you are having trouble hitting each position keep the load light and work on technique.    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. This is a repeat from March 31 so if you were able to participate in that workout attempt to repeat or improve your effort!

WOD

AMRAP in 8 Minutes

3-6-9-12-15 …
Squat Clean 155/105 lb
Burpee

Workout: You should have a good idea what would be an appropriate weight in this workout after completing the skill work.  The “Rx” weight is suggested to be a little heavier than what you might normally see in a metcon but we’re still looking for a weight that is in the 60% range of what your max effort is.  Single repetitions are totally fine but the weight you use should be one that you can cycle fairly quickly.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Our noon class is now dedicated to gymnastics! If you want to come in for the metcon come it at 11![/creativ_alertbox]

WOD

Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

WOD

AMRAP in 20 Minutes
3 Hang Power Clean 185/125 lb
12 Alternating Pistols
200 M Run

Workout notes: 

The loading for this workout is heavier than usual. You should be able to complete all 3 cleans unbroken with the weight you choose, however, doing so should be a challenge. Use this workout as an opportunity to bump up the weight.  There are many different ways to scale a pistol squat.  Find a scaling option that allows you to get as close as you can to the full range of motion of this movement.

Skill

EMOM for 10 Minutes
Straight Set of Toe-To-Bar or Kipping Swings

Spend 10 minutes working your kipping swing or toes-to-bar if you have them. During every minute perform 1 straight set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 10 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body. If you feel that you are pretty solid with the swing start working in bring your knees up or perform knees to elbows.

WOD

for time

800M run

then

2 Rounds for time
30 Walking Lunge Steps Holding Dummbell or Kettlebell in Front Rack 45/30 lb
40 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today our workout is a simple 2 round couple with a buy in! Consider the buy in as part of a warm up for the meat of the workout which is to come.  It’s usually best not to sprint the run in workout like this so hold back a little bit and ramp up the effort as you transition to the two round couplet.

Strength

Back Squat 3-3-3-3-3

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

In front of a clock set for 12 minutes:

1 minute of Double-unders
1 minute of Kettlebell Hang Snatch 24/16kg
2 minutes of Double-unders
2 minutes of Kettlebell Hang Snatch 24/16kg
3 minutes of Double-unders
3 minutes of Kettlebell Hang Snatch 24/16kg

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both. It will be extremely hard for most people to triple their work completed in the first round so consider cutting it a little short there  as you anticipate spending more time at each station as the workout progresses.

Skill

AMRAP in 5 Minutes
Strict Pull-ups

Today’s skill work is 5 minutes of strict pull-ups.   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 perform ring rows. We have done pull-ups in this time frame many times but now we’re not assigning a rest period.  That means you should manage the rest your self.  5 minutes is a LONG time for one movement so start with really small sets and give yourself rest early on so you can avoid hitting singles early. With that being said go for it!
WOD

4 Rounds for reps with 1 minute on each station.

2 Arm Dumbbell Step ups 45/30 lb 24/20″
Burpees
Rowing for calories
Rest

Workout notes: Today’s workout will be scored as you would the workout “Fight Gone Bad”.  Count your total number of reps at each station  and come up with  total score for the entire workout.  It would very easy to game the workout by not giving full effort on the first movement but that is not the intent of this format! In this instance we are starting with the harder movements and progressing to a more aerobic movement and finishing with a “recovery” row.  Your row pace will not be as fast as it would be if you went for an all out row but do push it in that final minute of each round!