Month: November 2017

Workout notes:

5 Rounds for time

20 Box Jump 24/20″
30 Thrusters 45/35 lb
400M Run

Workout notes: Today’s workout is a task priority triplet.  Your score will be the total time it takes you to complete all 5 rounds.  The volume load for this workout is on the higher end so if you are new to CrossFit or this level of volume consider scaling the workout to 3 rounds.  We’re doing a total of 100 box jumps and a 150 light thrusters. Even though the benchmark load is light the large set size will add a layer of difficulty to the movements.  Use a load that you can perform all 30 repetitions in 2-3 sets.  A 15 lb barbell, light dumbbells or PVC is an option.  There is a heavy conditioning element with the box jumps and thrusters that will make pushing the pace on the run difficult.  Make an effort not to use the run as recovery and try to push the pace of each 400M lap.

WOD

AMRAP in 20 Minutes
8 Pull-ups
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps 

Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar.  Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here.  If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position.  If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat.  Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!

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

AMRAP in 10 Minutes

30 Double Under
15 Kettlebell Swings 32/24 kg

Workout notes: Today’s workout is a time priority couplet featuring two common CrossFit movements.  You’ll score as many rounds and reps as possible in 10 minutes of double unders and kettlebell swings.  If you are still working on double unders today would be a great opportunity to focus on the movement. The first option is to cut the volume down in each round to a number you think you could perform in at least 60 seconds.  If that seems out of reach and you are scaling to single unders commit to making at least one double under attempt for every 15 single unders that you perform.  Remember that the kettlebell swing can be first scaled by performing swings to eye level if you are attempting to swing a heavier weight than you normally do.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes: Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpees buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.