Month: September 2016

SKill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

3 Rounds for time

400M Run
15 Hang Power Cleans 155/105 lb

Workout notes: This couplet mixes a monostructural bodyweight movement and a difficult weightlifting movement. Review the hook grip for barbell hang cleans. For high repetition hang cleans the hook grip will be very beneficial! It may feel a little uncomfortable at first so there is usually an adaptation period.

Skill

Weighted Pull-Up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

for time

40-30-20-10
Wall Ball Shot 20/14 lb 10/9 ‘
20-15-10-5
Two Arm Dumbbell Burpee Deadlift 45/30 lb

Workout notes:  There are 150 reps total in this workout and you’ll complete over 1/3 of the total in the first round. By the time you finish the set of 30 wall ball shots you will be well over half way. Make a strong effort to maintain your speed after the first round and consider the round of 30 as the most challenging point in the workout.  Partition the wall ball shots as needed but use a weight with which you can perform each round in only a few sets.

Skill

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 8 Minutes
5 Strict Press 115/75 lb
15 Deadlift 115/75 lb

Workout notes: In this workout you will determine your weight by what your strength on the strict press is. Going unbroken during the workout isn’t required but you should be able to perform 5 in a row while fresh with no problem.

Skill

EMOM for 10 Minutes
10 Double unders + Straight Set of Kipping Toe-to-bar

Today’s skill work will involve two movements.  Give yourself about 30-40 seconds to perform a set of double unders followed by a short set of toe-to-bar. If you have difficulty with the double under make scale the number down to a sustainable set or perform a number of “attempts” every round.  Scale the toe to bar to kipping swings or knee raises.

WOD

5 Rounds

3 Minutes of
10 Box Jumps 24/20″
8 Dumbbell Snatch 45/30 lb
6 Goblet Squat 45/30 lb

1 Minute of rest

Workout notes: This workout will be scored as you would score the workout “chief”. Count your total number of rounds completed and additional reps in any unfinished rounds. Restart with the box jumps during every 3 minute interval.  Start out with a strong effort but don’t go “all out”.  Your goal should be to maintain your round and rep count during every interval.  The dumbbell snatch does not have to alternate but do try to distribute the work evenly across both arms.

WOD

AMRAP in 25 Minutes
450M Run *
30 Push-Ups
30 Front Rack Walking Lunge with a dumbbell or kettlebell

*450M Run is all the way around the complex

Workout notes: At 25 minutes we are definitely talking about a workout in a longer time domain. You’ll end up with a high volume of running as well as reps of push-ups and lunges so pace yourself early and plan on a long workout.  You will have a bit of “recovery” from movement to movement so you can push your self from station to station. For the lunges choose either a dumbbell or a kettlebell and hold it at your collarbone for all 30 lunge steps. You won’t really be able to “rack” an odd object like you could a barbell so find a good support position for whichever implement you choose.

WOD

AMRAP in 20 Minutes

3-5-7-9-11 …
Squat clean 205/145 lb
200M Run after every round

Workout notes: The “Rx” suggestion for this workout is quite heavy! Work up to a weight that is slightly above what you might normally use in a metcon. If you are using percentages warm up to something above the 60% range but in the 70% range at the highest.   Most of us will probably perform single repetitions at a weight this heavy so slow down your pace and remember to give yourself enough rest to move in a mechanically correct manner.

Skill

EMOM for 10 Minutes
Power Snatch + Hang Squat Snatch

Review the power snatch and squat snatch. We have the power snatch in today’s workout so start thinking about what weight you want to use during the WOD. In the power snatch you specifically catch the bar above parallel and in a partial squat.  Re-grip the bar and bring it down to the hang position and complete a full snatch.  If you don’t have the mobility for the full snatch yet continue the skill work with the power snatch but don’t ignore your range of motion! Start spending some additional time working on those imbalances. We have a full room dedicated just for you!

WOD

AMRAP in 10 Minutes

10 Power snatch 95/65 lb
10 Burpees

Workout notes: This workout comes from CrossFit.com! We’ve seen this combination in many ways but this one should be a special treat.  When you are choosing your barbell weight use a load you know you could do ten reps if you wanted to.  Break up each set however you want but a set of ten should not be a challenge when you are fresh! Try burpees over the bar for an added challenge!

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! Make several attempts to 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

for time 

100 Wall Ball Shots 20/14 lb
75 Medicine Ball Sit-ups 20/14 lb
50 Box Jump overs 24/20″

Workout notes: Today’s workout of the day is a chipper.  You’ll start with a large set of wall ball shots and transition with your med ball to the sit-ups before completing 50 box jump overs.  For the box jump over perform a box facing jump landing on the box with two feet and step or jump down on the other side. Take your time when you get to that movement and make sure every rep of the box jump is under control! If we run out of wall ball space this workout can be started in waves!

Skill

Deadlift
2-2-2-2-2

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

3 Rounds for time

400M Run
21 Pull-Ups
12 Deadlift 275/165 lb

Workout notes: Something like the rep scheme you would see in the CrossFit benchmark Helen but we have more pull-ups and a heavy barbell load.  Choose your deadlift weight based on how the deadlift feels during the skill work.  The total rep count of the deadlifts still falls into the high volume range even though it’s only 3 rounds so your load for the workout should be in the 60% range of what a max effort lift would be for you.