Month: November 2017

Skill

EMOM for 10 Minutes

3 Hang Power cleans

Work up to a moderate weight Hang Power Clean and perform three repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 10 Minutes

50 sit-ups
25 front squats 115/85 lb

Workout notes: Today we have a time priority couplet with higher rep counts for both movements.  The large number of front squats in each round will be difficult so choose a weight with which you think you could perform the entire round in 2-4 sets.  Break up the round anyway that you like during the workout but test out your weight during warm-up and make sure you can perform 10+ reps easily.   Keep your knees tracked over your feet as you descend below parallel and practice keeping your chest and elbows up through the entire range of motion.

A post shared by CrossFit Davis (@crossfitdavis) on Nov 12, 2017 at 10:50am PST

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Hometown Hoedown sign ups are on the board! Get your name up there and join in the fun! December 2nd we celebrate the CFD community.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
straight set of Strict Pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  We saw this combination last Thursday the 9th in our WOD. This time around we’ll be tackling both movements interval style.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.

WOD

AMRAP in 10 Minutes

15 Deadlift 135/95 lb
12 Front rack walking lunge steps 135/95 lb
9 Push jerks 135/95 lb

Workout notes: The lunge or the push jerk will most likely be the weight limiting factor in terms of strength for most of us.  Use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able perform good sized sets while maintaining good form when you are fresh.  Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

WOD

7 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Workout notes: Start this workout in waves with up to 9 people on the rowers and then rotating to the wall ball shots and then the rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations! Approach this workout at a pace that is much faster than if this was a 15 minute AMRAP of both movements and see if you can hang on to the numbers that you start out with.  The focus of this workout should be intensity, intensity, intensity! Your score for this workout will be total calories rowed plus total wall ball shots.

WOD

“Wittman“

7 rounds for time of: *

15 Kettlebell Swings 24/16 kg
15 Power Cleans, 95/65 lb
15 Box Jumps, 24/20″

*30 minute cap

Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have a task priority triplet of movements that are common to us but will be difficult at this level of volume.  If CrossFit or this format is new to you consider scaling to 4 or 5 rounds.  We’ll use a 30 minute time cap regardless.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Skill

EMOM for 10 Minutes

1 Power Snatch with pause below the knees + 1 Squat snatch

Today we’ll be working on a difficult weightlifting movement.  You’ll have 10 attempts to complete a power snatch pausing below the knees after the first pull, followed by a full snatch.  You may perform both reps as touch and go but that is not required.  If you do drop the bar after your first rep try to complete the second rep quickly so that you leave most of the remainder of the minute for rest.  Practice catching the first rep in a partial squat and then descending into a full squat in your second rep.  If you are new to the lift catch your second rep as power snatch and try to ride the bar down into an overhead squat.

WOD

for time

15-12-9-6-3

Power Snatch 95/65 lb
Front Squat 95/65 lb

Workout notes: Yesterday our workout was a long time priority aerobic workout with only bodyweight movements. Today we have a task priority workout performed with only a barbell.  You should have a good idea what weight would be appropriate after the skill work. For this workout we’re looking for a weight that is less than 60% of your 1RM in both lifts. Most of us will need to adjust the weight based on our capability in the power snatch.  You’ll want to use a weight with which you can perform each round in just a few sets.  If you find that you are forced to do single repetitions early in the workout, you have gone too heavy.

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

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.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

400M Run
50 Double Unders
6 Strict Pull-ups

Workout notes: Today’s workout is a time priority triplet with three very different movements.  All three movements for this workout are bodyweight movements. This will be a great opportunity to practice your running technique.  Your breathing will most likely get a bit of recovery during the strict pull-ups so don’t be afraid to push the pace on the runs.   If you are still working on double unders commit to performing a set amount every round before switching to single unders.  Give yourself about a 60-90 second cap to complete your double unders and switch movements if you get stuck repeatedly missing reps.  Strict pull-ups can can be performed with a band if you are not quite ready to see them in a workout or are still working on them.  Use a band with a high degree of difficulty so you are forced to work on that strict pulling strength!

EMOM for 10 Minutes

1 Hang Squat clean  + Split jerk

Today we have some barbell skill work on the menu.  Start by deadlifting the bar to the hang position and then lower the bar by bending slightly at the knees and then closing the hips. Drive the bar upward and receive it at the shoulders while you drop under the bar into a full squat.  Stand up and then follow up with a split jerk.  You have a total of 10 attempts at this lift. Use this opportunity to practice the mechanics of the lift.  Focus on keeping your elbows high during the squat and chest up as you dip and drive for the jerk.

WOD

3 Rounds for time

30 Medicine ball cleans 20/14 lb
20 Burpees

Workout notes: Today we have a task priority couplet of the dreaded squat and burpee combo.  Medicine ball cleans are a great opportunity to practice quick turnover with your elbows and dropping under the ball and into your squat.  Remember to cycle each rep to it’s full range of motion. With a movement like medicine ball cleans it can be very easy to get lax with your movement standards.  Aggressively open the hips as you would with a barbell and descend to the bottom of your squat for each and every rep.  Count your burpees after reaching full extension with a clap overhead.

Skill

EMOM for 10 Minutes

[odd] Straight set of Toe-To-Bar or kipping swing
[even] 30 second arch hold

Our skill work is a great opportunity to refine two common gymnastics movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and arch hold.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round. On the even rounds lay down and hold the arch position for as much of the 30 seconds as possible.  For an added challenge try holding a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes
10 Hang Power Clean 185/125 lb
100M Run

Workout notes: Today’s workout is a time priority couplet that is formatted a little bit like an interval style workout where we have a heavy weightlifting movement and a short run to use as a bit of recovery.  The benchmark weight for the workout is on the heavy side so use this opportunity to test a little bit heavier load than you might normally use in a high rep metcon.  If you do choose to bump up your load on the barbell you’ll want to make sure you choose a weight with which you can perform each round in 2-3 sets.  If you find that you need to perform single repetitions early on you have gone too heavy. Remember to review the hook grip! If you aren’t already used to the hook grip when lifting you will definitely want to use it on this workout! Although uncomfortable at first, commit to the hook grip and stick with it for all of your weightlifting

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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 through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

20 Push-ups
30 Alternating Dumbbell Snatch 50/35 lb
40 Sit-ups

Workout notes: Today’s workout is a time priority triplet with two bodyweight movements and a common weightlifting movement.  The set size for our push-ups is in the moderate range so you’ll want to prepare for the difficulty level to increase as you get fatigued during each set and as you complete rounds.  Scale to a method that keeps your torso locked flat in the hips and back so can maintain the strength stimulus throughout the workout.  Most of us will need to add additional rest as you get deeper into the workout.  Snatches can be performed as touch and go or as single repetitions.  Whichever method and weight you choose should keep you working with a constant output rather than performing max effort reps or sets and needing a bunch of rest.  Use your dumbbell as an anchor and target for the sit-ups if you like. This will allow to keep your reps fast and put an emphasis on the hip flexors during your workout.