Month: November 2016

WOD

AMRAP in 20 Minutes

5 Deadlift 275/185 lb
10 Chest To Bar Pull-Ups
45 Double Unders

Workout notes:  Today’s workout is a time priority metcon with three difficult skills. The benchmark deadlift weight is on the heavier side so spend some time deciding on what load you will use for the workout. If you do scale we’re looking for something in the 60% range of what your max might be. You don’t need to go unbroken during the workout but your should be able to perform a set of 5 without trouble during your warm up.  CTB Pull-ups can be scaled by performing chin over bar pull-ups, jumping pull-ups or ring rows.  When it comes to double unders you need to attempt them in order to learn them so first scale the volume before going with single unders!

Strength

EMOM for 10 Minutes
1 Squat Snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can.

WOD

AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups

Workout notes: In this workout we’ll step up the difficulty level of the push-ups and lunges. With your feet on the plate you have extra incentive to maintain that plank position during push-ups. When performing OHWL steps remember to keep your arms locked out overhead.

Skill

EMOM for 10 Minutes
Straight set of Strict Toe-To-Bar

If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so make sure to rest between sets. No kipping! Start with a very low number!

WOD

Every 6 Minutes for 3 rounds *
21 Thrusters 95/65lb then 400M Run

*Start rounds at 0:00, 6:00 and 12:00, continue as an 18 Minute amrap if you do not complete any round.

Workout notes: For this workout you record the time of each attempt of thrusters + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we need space we can stagger by 4 minutes.   If you are not sure you can make the 21 Thrusters and 400M run with at least a few minutes rest you can scale the volume by decreasing the thrusters or shortening the run. If you don’t make it through the chipper in any round then continue for 18 minutes performing the workout as an AMRAP!

Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead.

WOD

AMRAP in 10 Minutes
10-15-20-25-30 Burpees
200M Run in after every round of burpees

Workout notes: The workout starts with burpees and increases by 5 reps every round.  Every time you complete a round of burpees run 200M. Your score will be any full round completed including the run and any additional reps in a round you did not complete.