Month: October 2016

Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

Spend ten minutes workout on a straight set of kipping swings or pull-ups.  If you are already able to performing kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are new to the movement practice just the swings and work on alternating between hollow and arch while hanging from the bar. If you have mastered the kipping pull-up and are able to do solid sets of 10, talk to your coach about starting to learn the butterfly swing.

WOD

5 rounds for time
30 Air Squats
15 Power Cleans 115/75 lb

Workout notes: Don’t be fooled by the lighter weight on the barbell and the bodyweight squats! The load on the barbell should be fairly light, something that you could perform in “sets” during each round.  If you are starting with a weight you need to perform single repetitions with you may be going a little too heavy for this workout, aim for 2-3 sets per round with the weight you choose.  Make sure to hit full range of motion on the squats all the way through!

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Skill

EMOM for 10 Minutes
1 Squat Clean

Spend ten minutes practicing a moderate effort squat clean. If you are new to the movement then start light and increase gradually.  Practice a controlled pull from the floor with your shoulders and hips rising together. As the bar passes your knees agressively open your hips to create vertical hip drive and then quickly rotate your elbows around the bar as you pull under and into the recieving position.  Coordinating those three pieces can be difficult for new lifters so start at the beginning and just quickly catching the bar in the front rack and then ride that down into the bottom of your squat.
WOD

AMRAP in 8 Minutes
30 Double Under
15 Kettlebell Swing 32/24 kg

Workout notes: Today’s workout is a little bit like the classic CrossFit Open workout with snatches and double unders.  If you have double unders the goal is to go unbroken and give yourself a couple of quick breaths before you pick up your kettlebell. If you don’t quite have double unders scale the volume to a number you can complete in about 30-40s.  The kettlebell swings will get tough as you progress through the workout so break them up when needed.

WOD

3 Rounds for time

50 Alternating Dumbbell Snatches 45/30 lb
25 Burpees

Workout notes: Today we have a couplet of dumbbell snatches and burpees.  These set sizes are on the larger end and the total rep count is on the high as well. If you are new to CrossFit or this level of volume, consider scaling the total rounds of this workout.

WOD

3 Rounds for time
1000M Run
20 Overhead Squats 115/75 lb

Workout notes:  Today’s workout is a little bit like the classic CrossFit workout “Nancy”.  In that workout we have 5 rounds of  the running and overhead squat couplet.  This 3 round version will feel a little different as we have a longer run and the suggested load on the barbell is a little heavier.  If you would normally scale a workout like Nancy which is usually performed at 95/65 lb then consider a little bit heavier load or maybe even performing the workout at 95/65.  The total time on the run is fairly long when compared to the expected time on the barbell. It’s okay to use the run as a bit of recovery after your finish round 2 and 3 but keep up a strong effort pace and work on keeping those feet moving.

Skill

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. If the lower down is not an option you can perform the movement ring rows pausing in the same manner.

WOD

5 Rounds with 1 minute on each station

Push-ups
Two arm dumbbell hang squat cleans 45/30 lb
Row for calories
Rest

Workout notes: Score this workout as you would score the workout Fight Gone Bad.  Count your total number of accumulated reps and come up with one final score.  Focus on quick breaks during the push-ups and hang squat cleans so that you can spend as much of the minute working as possible. Transition quickly between movements and go harder on the row than you might if it did not come directly before the rest.

Strength

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

AMRAP in 10 Minutes
10 Front Rack Walking Lunge Steps 115/75 lb
50 Double Unders

Workout notes: Pay special attention to the walking lunge steps! The prescribed weight usually feels much heavier than what you are used to when performing a bi-lateral lifting movement. Be certain that you can perform the lunges on both legs with proficiency.  Keep your torso upright and carry the barbell in the front rack position with your elbows ups.   We’ll offset those lunges with a heavy dose of double unders. If you are new to the movement and struggling, use this opportunity to commit to a set number of double unders per round even your score is diminished. You can scale the rep count per round or set yourself a target number and switch to single unders if you are  struggling to complete any reps.

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

3 Rounds for time

400M Run
21 Thrusters 45/35
12 Pull-ups

Workout notes: Today’s workout is a 3 round couplet in the format of one of our favorite workouts “Helen”.  In this version we’re performing unloaded barbell thrusters instead of kettlebell swings.  Just like in Helen a large part of this workout is running so do your best not to just use the run as recovery and push the pace!

Skill

Back Squat
1-1-1-1-1

Work up to a strong effort single rep back squat today. We’re not necessarily “maxing” out here so don’t to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Try to avoid letting your chest cave forward by pushing back on the bar from the top to the bottom of the lift. As always review spotting for strong effort lifts.  Typically we use two active partners on either side of the bar who are ready to help you out of the bottom if you need assistance. In this scenario you don’t bail on the lift. Follow through with your spotters help and rack the bar.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes: This 5 round couplet is a little something like the classic CrossFit bench mark “Annie”.  Box jump overs require less skill than the double under but come at a higher cardiovascular expense.  Make sure you are facing the box when you jump on it, but you don’t have to stand and open your hips before jumping to the other side. Move fast and move safe! If you are worried about the high volume of sit-ups, scale by skipping the round of 50 and starting the workout with 25 box jumps.

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

for time

10-9-8-7-6-5-4-3-2-1
Hang Power Clean 135/95 lb
Burpees over the bar

Workout notes: In this workout we’ll be performing 10 rounds of the hang power clean and burpee couplet. Don’t be fooled by the low rep count per round. Ten rounds of anything is a difficult task. There are a total of 55 reps of each movement with this rep scheme.