Month: April 2016

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round

WOD

AMRAP in 10 Minutes
10-20-30-40-50*
Sit-ups
* 20 Push Ups BEFORE every round of sit-ups

Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that when push-ups fall off they do so fast so  We will start with push-ups in this workout and ascend in our amount of sit-ups. That means you will be doing more sit-ups early.  Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to.  If you have been working on push-ups for a while you know  that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

for time

50 Kettlebell Swing 32/24 kg
400M Run
35 Kettlebell Swing 32/24 kg
400M Run
20 Kettlebell Swing 32/24 kg
400M Run

Workout notes: This rep scheme should feel familiar to you! We start with a large set of a weightlifting movement and perform drop sets as the workout progresses.   The “Rx” weight for this workout will be difficult to perform as we have high reps with a heavier weight.  Choose wisely when you pick your kettlebell.  If you can’t easily perform a set of 20+ with your kettlebell grab weight that you are familiar with and try to perform large sets.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure to show up at 11![/creativ_alertbox]

WOD

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured two years ago during the Team Series competition hosted by CrossFit.  The workout is meant to be a sprint, make an attempt to go all out at each movement and scale the cleans to weight you can perform in only a few set.   Today we’ll start in waves on the rower completing the chipper as fast as possible.  This workout is a repeat for us!

WOD

3 rounds for time
800M Run
100 Double Unders
30 Two Arm Dumbbell Squat Clean Thrusters 45/30 lb

Workout notes: This triplet falls into a fairly long time domain. Considering that the runs are a large part of the workout you will have several minutes performing just the runs.  If you are new to double unders and need to scale use as strategy that gets you performing at least 100 double unders.  Use a weight that is fairly light and one you can perform each set of 30 in very large sets. You should not be working with dumbbells so heavy that you need to perform singles or weights that you can not control to the floor!