Month: October 2016

WOD

3 rounds for time

1000M run
30 alternating one arm dumbbell squat clean thrusters 45/30lb

Workout notes: This task priority couplet falls into a longer time domain. The 1000M run is out the back door and down to the Cantrill sign and back. You should be working at a steady pace through the entire workout so don’t go out too hard on that first run.  Alternate arms with the dumbbell and make sure that both ends of the dumbbell touch the floor after every rep. Remember if you can’t safely set the dumbbell down when you need to it’s too heavy!

Skill

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

for time

21-15-9
Toe-To-Bar
Box Jumps 24/20″

Workout notes: Today’s workout is a task priority couplet that lands in a shorter time domain due to the low number of reps required.  We start with a large set of toe-to-bar and the set size descends every round.  Drop sets are introduced to let you keep keep moving as the work becomes more difficult. Protect your hands from tearing with the toe to bar and scale to some form of sit-up if needed.

Skill

EMOM for 10 Minutes
1 Power Clean + Hang Squat Clean

For today’s skill work we are working on a barbell complex.  Every minute for ten rounds perform a power clean followed by a hang squat clean.  During the first rep of the complex take the barbell from the floor and receive the bar at your shoulders in a partial squat, stand up and re-grip the bar if needed and perform a full clean starting from the hang position. Your working weight should be a bit lower for this complex than what you would use if you were performing a single repetition of either movement.

WOD

for time

50 Wall Ball Shots 20/14 lb
35 Burpees over the bar
20 Power Cleans 135/95lb

Workout notes: Today we have a 3 element chipper. We have two loaded movements sandwiched by a bodyweight movement. The rep scheme decreases but the difficulty of each movement increases with fatigue. Focus moving at a quick pace through the burpees and finish by performing cleans at a sustainable interval.

Skill

EMOM for 10 Minutes
L-Hang

In today’s skill work we are work on our L-sit progression but in this version we will hang from a pull-up bar or rings. The ideal L will have your legs straight and also above parallel. You can scale the movement by bringing in one or both legs. We’re doing 10 rounds of this and that is a lot so don’t expect to hold on very long in each round. The hanging part will most likely be easier that holding the legs extended so choose a difficult but doable position and hold it for as long as you can. If you are not quite ready for the hanging L scale down to the seated L sit on the floor.

WOD

AMRAP in 20 Minutes
400M run
30 One arm dumbbell overhead walking lunge steps 45/30 lb
20 Push-Ups

Workout notes: Today we’re looking at a workout in a longer time domain with two difficult movements.  For the overhead walking lunge step it will be important to keep your torso upright and keep your shoulder in a stable and mechanically appropriate position. Remember that holding something overhead will feel much heavier using one arm than it would with two. If you have not yet developed the mobility or strength to safely position the dumbbell overhead you can scale to a front rack walking lunge. Remember to distribute the work evenly across both arms.  The push ups will be harder after holding the lunge so plan on breaking those reps up early!

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 32/24 kg

Workout notes: At eight minutes today’s workout falls into a shorter time domain. The workout is meant to be a lighter and faster workout than something like yesterday where we saw the heavy barbell. If you are new to double unders scale the movement by volume first before deciding to do single unders.  If you do switch to single unders make at least one double under attempt every round. We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to easily do a set of 15 with the weight that you choose.

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Up

For today’s skill work we’ll practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If you are new the CrossFit style kipping swing and don’t quite have the strength for a pull-up yet, alternate minutes between “C-Kip”  kipping swings and jumping pull-ups with a slow lower down.

WOD

AMRAP in 15 Minutes
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb
200M Run

Workout notes: Today we’re getting a taste of the classic CrossFit hero workout “DT” without the push jerks.  Determine what weight you will use by testing out the hang cleans.  The suggested load is slightly heavier than we often see so consider bumping up the weight you might normally use in a workout but keep the loading in the 6o% range of your max clean.   If you end up performing single hang cleans you have gone too heavy!

WOD

AMRAP in 25 minutes
25 Thrusters 45/35 lb
25 Burpees
25 Sumo deadlift high-pulls 45/35 lb

Workout notes:

This workout comes straight from CrossFit HQ and was featured on 10/03/16! At 25 minutes and with high rep counts we have a very difficult workout on the menu today. The recommend weight is just an empty barbell. Repetitions are meant to be very light and done in large sets. Unloaded barbell workouts are tricky because they are very accessible but that doesn’t mean everyone should go “Rx”.  If you are normally training with a 45/35 barbell and adding a small amount of weight to your barbell during conditioning workouts then consider using a 15lb barbell or light dumbbells for the thrusters and a light kettlebell for the sdlhp. The key to a workout like this is finding a sustainable pace so that you can move continuously for 25 minutes.  Remember to never drop an empty barbell!

WOD

5 Rounds for time

400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar

Workout notes: Our workout today lands in a longer time domain so that means you should plan on starting with a paced effort so that you don’t redline early on.  Kettlebell swings can by easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

Skill

5×1 Rope Climb

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! For those of you that have rope climbs practice working on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.

WOD

“2008 CrossFit Games Final Event”

for time

30 Squat Clean & Jerks 155/100 lb

Workout notes: Today’s workout is a souped up version of the classic CrossFit benchmark “Grace”.   In this version we’re calling for a full squat clean rather than a power clean which is the usual standard for Grace.   Requiring a full clean amplifies the difficulty when doing a higher rep count so be conservative when choosing your weight and work up to a load that is in the 60% range of your 1RM squat clean and jerk prior to starting the workout.  You should be able to perform every rep with efficient mechanics and at a regular interval. For the jerk the movement requirement is “shoulder to overhead” so a push press, push jerk or split jerk are allowed.