Month: October 2016

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 15 Minutes
200M Run
15 Power Snatch 95/65 lb
10 Front Rack Walking lunge Steps 95/65 lb

Workout notes: The suggested barbell load is fairly light due to the high rep count of each movement. The load for lunge steps is always deceptive so be conservative. Unilateral movements tend to scale up the difficulty level so practice that movement and make sure you can maintain an upright torso throughout the full range of motion of the lunge.

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Workout notes: You could read this as a push-up, plus a burpee pull-up but you should make your best effort to make this workout more difficult by remaining in a plank throughout your push-up reps! Perform your strictest push-ups possible and jump to a bar that is outside of your reach for your pull-up.  To make counting easy score this workout by counting your total number of  jumping pull-ups performed and any additional push-ups in an uncompleted round.

Skill

10×1
Wall walk with 10 Second Hold in wall facing Handstand.

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions and rest as much as needed between reps.

WOD 

4 Rounds with 1 minute on each station

Two arm dumbbell push press 45/30 lb
Air Squat
Row for calories
Rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of reps completed and come up with one big number at the end of the four rounds. It could be tempting to “game” this workout by going easy on a movement to be fresh for another one but that is not the intent of this format. Go hard at each station! Pay close attention to your mechanics during the push presses and air squats. Make sure you reach full extension in the push presses and don’t re-bend your knees after the dumbbell is overhead.  Practice hitting full depth in all of your air squats and full extension at the top.  They will get hard with higher rep counts but don’t short the range of motion to keep going.

Skill

1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  Using an abmat is optional but do attempt to protect your skin from the flooring by making sure you don’t slide around too much on the floor.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders make an honest effort to complete the workout with them but bail out go with single unders if you find yourself stuck for a few minutes and unable to get any.

WOD

for time

1 Mile Run
50 Medicine Ball Cleans
1000M Run
100 Kettlebell Hang Snatch or Dumbbell Hang Snatch
450M Run

Workout notes: Note that there is no “Rx” load for this workout! For medicine ball cleans you can go as heavy as 30lbs but even if you use a heavier ball than what you normally use for wall ball shots you should be moving quickly and practicing full extension with your hips prior to dropping into your squat. With the snatches you have a choice of kettlebell or dumbbell. The kettlebell snatch is generally considered the harder of the two movements as you have to rotate your wrist around the bell rather than let it slam into your arm.  You may alternate arms as you wish but do distribute the work evenly across both arms. The one mile run is down to the yellow sign just short of L street and back. The 1000m Run has you running out the back door and down to the Cantrill sign. Finish up by running all the way around the property! The running is almost 2 miles so scale the distance a bit if that is well outside your range.