Month: October 2017

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.  If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option.

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  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. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD

AMRAP in 10 Minutes
200M Run
30 Wall ball shots 20/14 lb 10/9′

Workout notes: Today we’re performing a classic couplet. Use a medicine ball that lets you practice perfect squats with an upright torso and a weight you can throw to a 9 or 10′ target for all 30 reps in each round.  Try to challenge yourself and move quickly through each set of 30 wall ball shots but don’t leave yourself so gassed that you are using the run entirely as recovery.

Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 9 Minutes
6 Burpees over the bar
3 Hang Cleans 185/125lb

Workout Notes: Today’s workout is on the shorter end with a low rep count for both movements. We will be performing the burpees laterally with a jump over your bar to complete the rep.  Do your best to maintain the jump over the bar throughout the workout as it is the toughest standard. If you can not jump for any reason, stepping over the bar is a great scaling option.  The hang clean weight is meant to be challenging today.  This is a great opportunity to bump up the weight a bit, but make sure that you can connect all 3 reps for at least the first few rounds.  Remember that we are doing hang cleans, which means before you perform your first rep in any set, you will start with a deadlift, bringing the bar to the hang, before starting in on your cleans.

Skill

5-5-5-5-5
Front Squat

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  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 bit in the front squat and load the bar onto your torso which 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.  Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

5 rounds for time

25 Air Squats
20 Walking lunge steps
15 Box Jumps 24/20″

Workout notes: Today’s workout is a task priority bodyweight triplet that prioritizes the lower body. The best strategy for a workout like this is to work at a sustainable pace in each movement so you don’t redline in any one movement.  Use this opportunity to practice perfect body mechanics.  Keeping the torso upright is a priority in both the air squat and lunge step.  Ideally the air squat prioritizes the anterior chain and the lunge leans on the posterior.  Your legs will be quite taxed when you get to the box jumps so be safe and guarantee each rep!

Skill

EMOM for 10 Minutes
3 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes
Push Ups

7 Kettlebell Swings EMOM 32/24 kg

Workout notes: For today’s workout your score will be the total number of push-ups you complete in 10 minutes.   You’ll have a buy in of 7 kettlebell swings every minute.  That’s a total of 70 reps across 10 rounds so use a weight you are confident you can successfully swing for a set of 7 under fatigue.  In this workout we essentially have a conditioning movement coupled with a strength movement.  If you are new to push-ups use this opportunity to practice using perfect form rather than scaling to a easier standard to accumulate more repetitions.