Month: June 2016

Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  Practice hitting all of the positions perfectly before you increase weight!

WOD

5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees

Workout notes: It’s a classic pairing and the movements are simpler side of things but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to.  Remember you can always scale the swing to a russian style swing if you want to but up to a heavier kettlebell.  When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep!

WOD

3 Rounds with 1 Minute on each station

Knees to Elbows
Two Arm Dumbbell Burpee 45/30 lb
Box Jumps 24/20″
Sit-Ups
Row for calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  Count your total number of repetitions completed in all 3 rounds to come up with one total score. This setup starts with the most difficult gymnastic movement and descends in difficulty for each round.  This format has an interesting combination of movements in that you have alternating hip opening and  hip closing movements during minute 1-2 and 4-5 respectively.  If you are scaling Toe-To-Bar perform a meaning movement that will eventually help you progress towards proficiency rather than just perform sit-ups.  Attempt synchronized kipping swings or knee raises if you are not quite there yet!

WOD

“Double Grace”

for time
60 Clean & Jerks 135/95 lb

Workout notes: This workout was featured at the 2014 CrossFit Games!  Choosing an appropriate weight will be essential for this workout.  The weight you select should be in the 60% range or less based on your 1RM clean and jerk.  With this many reps for time you will want to practice using the push jerk if the weight is reasonable. If you are new to CrossFit scale the load and cut the reps in half!

EMOM for 10 Minutes
1 Squat Snatch with Pause

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

3 Rounds for time
50 Wall Ball Shots 20/14 lb 10/9′
200M Run

Workout notes: The format of this workout gives you two, two hundred meter runs to use as recovery following large sets of wall ball shots. Make an attempt to perform very large sets on the wall ball and use the first two runs as recovery and hit the third run hard of course.  If you are absolutely certain that you will get all 50 shots unbroken on all three rounds hit all three runs at max effort or increase your wall ball weight or height standard.

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

AMRAP in 20 Minutes
20 Front Rack Walking Lunge Steps 95/65 lb
30 Push-Ups
400M Run

Workout notes: Our workout today falls into a longer time domain of 20 minutes.  For that reason remember that you’ll want to quickly move to a steady pace that you can maintain for a long duration.  In this format each movement does not necessarily fatigue the same muscle groups so you will essentially be getting recovery during each movement. That doesn’t mean you won’t be breathing hard though! Make a strong effort to keep up the pace on the running!

Strength

Deadlift 5-5-5-5-5

Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 8 Minutes

15 Box Jumps 24/20″
12 Kettlebell Hang Snatch 24/16 kg

Workout notes: This time priority couplet that includes the difficult kettlebell snatch.  For this movement reps from the hang are standard although you may start your first rep in a set from the floor if you like. The kettlebell snatch usually requires a little bit different approach that the barbell snatch.  Start with a light weight and practice the movement from the top down by “unwinding” at the wrist.  When you perform the workout open your hips aggressively, lead with your elbow and rotate at the wrist before punching up.

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. 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 attempt jumping pull-ups with a slow lower down.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

3 Rounds for time
400M Run
21 Burpees
12 Hang Power Clean 155/105

Workout notes: This workout is in the same format and rep scheme as the classic crossfit workout “Helen”.  We have a 3 round triplet where a large part of the workout is the monostructural run.  This workout will fall in the 10+ minute range so plan on starting out at a sustainable pace and work on maintaining that for the entire workout. It’s always tempting to use that run as recovery in a format like this but remember to give the run a much attention as the other movements.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD 

for time

27-21-15-9
Thrusters 75/55 lb
Sumo Deadlift High-Pull 75/55lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but when you see large sets like this you should have a idea that you could do at least a very large number of reps in the first in one set and complete each round in 2-3.   For this workout choose a weight you can move fairly easily and continuously.