Month: May 2016

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 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.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  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

for time

40 Burpees
200M Run
20 Burpees
400M Run

Workout notes: Today we have a total of 600M running and 60 burpees in  a two round couplet. We start with a large round of burpees. Practice moving quickly and use the first round as recovery run.  In your second round of 20 you will want to push hard to maintain the pace you set in your first round and then finish of with an all out run. Good luck!

Skill

Tabata Double Unders
Rest 4 Minutes
Tabata Double Unders

Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  If you are brand new to double unders you might use this time to attempt 1 or 2 reps every round.  The work/rest format is a great opportunity to work on hard skills or strength with a slightly lower level of intensity. If you are absolutely positive you would go unbroken on every round, scale up and use this time to practice triple unders.

WOD

“Heavy Grace” For time

30 Clean and Jerks 185/135 lbs

Workout notes: If you were able to participate in yesterday’s workout you’ll notice a big difference in the mode and time domain today.  Yesterday we performed a long workout the included a monostructural and gymnastic element but today we have single element weightlifting workout.  The suggestion is to go a little heavier than you would if you did normal Grace so consider your 1RM and try to working in the 60% range of that number. If you are close consider possibly performing normal Grace as Rx’d.

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

“Strict Nicole” *

AMRAP in 20 Minutes
400M Run
Max Set Strict Pull-Ups

*Five reps minimum each round

Workout notes: This workout is a twist on the classic CrossFit workout “Nicole”.  Your score will be your total number of rounds and your total number of reps on the pull-ups.   The standard for the workout will be “strict” pull-ups so use whatever scaling method you normally use to perform strict pull-ups as long as you can do at least 5.   If you are new to the movement and only performing a couple of reps each round set a 5 rep minimum so you can get some work in. Remember in this format the run is not really considered recovery so keep your pace up in each round.

Skill

Tabata Support Hold

Rest 1 Minute

Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. Keep in mind that you have sit-ups later if you are participating in the WOD so toggle your intensity if need be!

WOD

AMRAP in 10 Minutes
50 Double Unders
10 Front Squats 135/95 lb

Workout notes: This front squat weight should be on the lighter side. For most athletes we’re looking for a weight that is well below 90%.  Going unbroken is not required but that should be an option for you when you are rested.  The double unders should first be scaled by performing a lower volume of reps total rather than switching to single unders.

Skill

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

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Push Jerk with a little fatigue so you can work a lighter, more manageable weight but still get the same training effect as going heavy.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like will with the push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

for time

20-15-10-5
Deadlifts 185/135 lb
40-30-20-10
Ab-Mat Sit-ups

Workout notes: Today’s workout focuses on opening and closing the hip. Practice keeping your back straight as you work through the deadlifts in today’s WOD.  Focus on quickly closing the anterior chain by contracting the hip flexors.  It’s easy to generate extra momentum by swinging the arms and extending the legs so keep that stuff to a minimum if you want to work on just the sit-up! Keep your feet anchored and make your rep as strict as possible.