Month: August 2016

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

for time

10-8-6-4-2

Hang Power Clean 185/135 lb
Front Squat 185/135 lb

Workout notes: Yesterday’s workout was all bodyweight and today we have an all weightlifting workout! The total rep load is low and the suggested weight is on the heavier side. Use this opportunity to test out a heavier weight than you might normally attempt if you feel that you are ready for a challenge.  If you do choose to increase your loading a little and choose a weight so heavy that you can not maintain the movement standards you may have gone too heavy! Of course there is no requirement to go unbroken through each round but do remember to save yourself from performing extra reps by resting prior to that last hang power clean so you can go right into the front squats!

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunge Steps

Workout notes: This workout is a time priority workout with two bodyweight movements.  The sit-ups might feel easy early on but all movements increase in difficulty as the number of reps increase so go easy at first. Consider round one and two as a bit of a “warm up”.  Jumping lunges are difficult no matter how many reps you are doing so pace yourself but stick to the movement standard. For jumping lunges we’re looking for vertical movement from the bottom of the lunge with both feet off of the ground. Keep your mechanics the same throughout the workout and just add more rest if you need to rather than scale to walking lunge steps.

Strength

5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.

WOD
AMRAP in 20 Minutes
5 Deadlift 225/155 lb
10 Push-Ups
15 Air Squats

Workout notes: Today we’re using the format of the CrossFit benchmark Cindy but performing deadlifts where you would see the pull-ups. Performing deadlifts with air squats will make the deadlifts much harder than they would be if you performed them without another  leg specific movement.  Be conservative when loading up your bar and make sure you protect your back throughout the workout.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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.

WOD

5 Rounds for time
10 Kettlebell Snatch 24/16 kg
10 Burpees

Workout notes: The kettlebell snatch might seem like a simple movement but it takes a good deal of practice to master. A good way to learn the movement is to use a light load and practice from top down. Start by rotating the kettlebell around your wrist and “unwind” from the top. Retrace the movement from the hang and aggressively open your hips to create vertical hip drive.  The movement will terminate by punching the kettlebell up rather than flipping it overhead and smacking your wrist. Continuous reps can be taken from the hang position and do not need to hit the floor for every rep. Try to distribute the work evenly across both arms.

WOD

7 Rounds of
2 Minutes on 1 minute off
4 Push Press 135/95 lb
20 Double Unders

Workout notes: This workout will be scored like you would score the workout “The Chief” You will start each two minute AMRAP with the push press regardless of where you end in your previous round. Score each mini AMRAP as your total rounds completed + any additional reps. In the end your score will be the number you finished and any additional reps in any uncompleted rounds. Remember to hold yourself to a strict standard while you are performing push press and try not to rebend your knees when you finish overhead.  If you are new to double unders and feel like you need to cut the volume make sure you get at least 100 reps in!

WOD

for time *
50 Hang Power Cleans 95/65 lb
50 Medicine Ball Cleans 20/14 lb
1000M Run
35 Hang Power Cleans 95/65 lb
35 Medicine Ball Cleans 20/14 lb
1000M Run
20 Hang Power Cleans 95/65 lb
20 Medicine Ball Cleans 20/14 lb
1000M Run

*35 minute time cap

Workout notes: Today’s workout definitely  fall into a longer time domain than what you might normally see.  That means the workout lands in the oxidative metabolic pathway. Work with weights that you are certain you can perform large sets or move continuously. That means you should be able to do a really big set when you are fresh! If you are new to this level of volume  and/or CrossFit.  Scale the workout but completing only 1 or 2 of the rounds!

Skill

Rope Climbs

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! Watch the video to see one of our favorites!

Workout notes: 

5 Rounds for reps with one minute on each station

Rope Climbs
Push-ups
Row for calories
rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad”.  Note that your number of reps on the climbs will be much lower than the other two movements but that is not a reason to game this workout by going easy on the first movement!  With that in mind remember that rope climbs usually take a while and require a significant rest so 1 or 2 climbs per minute would totally normal. 3 per minute would be considered fast when you are tired!

Skill

EMOM for 10 Minutes
Handstand push-ups

The strength and skill minimum for attempting handstand push-ups is 10 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. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

WOD

AMRAP in 20 minutes
3 Power Cleans 205/145 lb
15 Toe-to-bar
30 Walking Lunge Steps

Workout notes: The suggested load on the barbell is in the heavier range.  You can use this opportunity to attempt a load that is slightly above the 60% range or a little bit more than what you might normally use in a workout.  The rep count for the cleans is low during each round which gives you some recovery between sets allowing for a slightly heavier loading. Large sets of toe-to-bar are another difficult skill so plan on breaking them up into small chunks to get through each round.  Lastly, the lunges are bodyweight so don’t get crazy and try to do lunges with the barbell!

Skill

Deadlift
2-2-2-2-2

If you were able to make the Deadlift workshop on Sunday, now is your chance to put your new knowledge to the test!  Work up to a strong effort set of  two 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 two and as you increase in weight.

WOD

AMRAP in 10 Minutes
30 Double Unders
10 Burpees

Workout notes: Today we are again tackling the difficult double under! If you are scaling the movement by volume make sure you get at least 100 attempts in.  For those of you that have double unders, a large percentage of the workout will be consumed by the burpee so use this opportunity to push the pace of that movement!