Month: June 2016

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches 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

AMRAP in 10 Minutes

20 Push-Ups
20 Alternating Jumping Lunges

Workout notes: Today’s workout is a 20 minute AMRAP of all body weight movements. Remember that push-ups and jumping lunges are deceptively difficult! You will most likely need to break up both movements into sustainable sets so start doing that early. If you are still working on push-ups scale to a movement standard that gets you working in the direction of eventually mastering the skill. Do your best to keep the original stimulus intact.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.
AMRAP in 8 Minutes

15 Box Jump 24/20″
15 Hang Power Cleans 135/95 lb

Workout notes: This workout should be light and fast! Use a box jump height you can jump to quickly and keep up a fast but sustainable pace.  The hang power clean weight should be on the light side. Something that you can complete each round in a small number of sets.  If you do scale keep it somewhat challenging if you scale and completed every round unbroken you may have gone too light!

Strength

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at the top with as slow of a lower down as possible.

WOD

Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Even though we are treating this as an AMRAP it is probably a good idea to start by working with sustainable set sizes.

WOD

2 Rounds for time
150 Double Unders
1 Mile Run
50 Kettlebell Swings 32/24 kg

Workout notes: The total volume of this workout should clue you in to the fact the we will be working in a longer time domain today. Even though you are looking at a two round workout establish an power output that you can sustain for a long duration and work to maintain that effor.  If you are still working on double unders scale the total number first and try to get at least a hundred reps in.

WOD

AMRAP in 20 Minutes

10 Sumo Deadlift High-Pull 95/65 lb
200M Run
15 Power Snatch 95/65 lb
200M Run
20 Overhead Squat 95/65 lb
200M Run

Workout notes: Today’s workout is a complex of sorts.  The workout is 20 minutes long and you are working on three different barbell movements starting with the sumo deadlift high pull and progressing through to the snatch and overhead squat. You’ll notice that each is a skill transfer exercise to the squat snatch.  In this case we’re working on each movement in larger sets and lighter weights.  For most folks the overhead squat will be the determining factor for what weight you should use. The load on the bar should be light so use a weight with which you can perform large sets for each movement.

HiSkill

EMOM for 10
1 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

2 Rounds for time

200M Uneven Farmer Carry
30 Burpee Box Jumps 24/20″

Workout notes: Two rounds of two simple movements!   The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round. Use the burpee box jump to practice performing plyometric jumps using an explosive snap up off of the floor and quickly bounding to the top of the box.

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

for time

50 Pull-Ups
400M Run
50 Push-Ups
400M Run
50 Sit-Ups
400M Run
50 Air Squats
400M Run

Workout notes: Today’s workout is a chipper! We essentially have four rounds but in each round you have a challenging body weight movement.  We start on the pull-ups and progress through the easier movements just like the classic CrossFit workout Angie.  This workout does feature a large number of reps in a row so protect your hands and scale to a method that challenges you but doesn’t make each round impossible.

Skill

EMOM for 10 Minutes
[odd] Straight set of Ring Dips
[even] Double Unders

Spend 10 minutes working on ring or bar dips as well as double unders.  In every odd minute perform a potentially sustainable set of ring dips. If you are new to the skill performing strict bar or strict ring dips to build strength.  To scale you can perform dips with a band or by placing your feet on the ground by using benches or p-bars to lower yourself to the floor.   Use a method that lets perform consecutive reps for 10-20 seconds.  Advanced athletes that have established the strength requirement can work on the timing of kipping ring dips.  In the even minute perform about 30 seconds of double unders. Start with single unders and add a double unders every 2-3 reps. Once you have established consistency there workout on consecutive reps.

WOD

5 Rounds for time
12 Deadlift 185/135
6 Power Clean 185/135 lb

Workout notes: Use this opportunity to work on a heavy barbell complex of deadlifts and cleans.  The deadlift weight will most likely not be the deciding factor in what weight you should use.  Like the classic workout “DT” you are starting with the easier movement and progressing to the harder movement in each round.  The best strategy for most will be to perform a straight set of deadlifts and then single power cleans. Use a weight with which you can keep consistent technique during the cleans by dropping under the bar into a partial squat while quickly turning over your elbows.

Strength 

Back Squat
10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range might be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment at the top of each rep and grab a few slow deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. One of the best ways to judge your consistency is by focusing on performing the same technique for ALL 10 reps. If you find that you have to compensate by getting into a weird position you may be in a   Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

4 Rounds for reps with 1 minute on each station

Row for calories
Two Arm Dumbbell Push Press 45/30 lb
Alternating Jumping Lunge Steps

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total reps scored at each station and coming up with one total cumulative score.  Unlike fight gone bad, for this workout there is no rest allotted between stations or rounds so remember to start at a sustainable pace and try to hold those numbers for all 12 minutes.