Month: April 2018

Skill

Tabata burpees

More intensity training today! For this skill work you will have eight rounds of twenty seconds on and ten seconds off to complete as many burpees as possible.  The upper limit for this skill work is in the range of seven to ten reps in twenty seconds depending no how quick and explosive you are able to move.  Do your best to complete as a many reps as possible in each round even when you start to get fatigued.  You have four minutes to practice moving as fast possible! If you aren’t able to perform burpees at speed just yet, try cutting out the chest to ground portion of the burpee and practice kicking your feet out and back quickly and jump up for the jump.

WOD

AMRAP in 20 Minutes
400M Run
30 Box Jump 24/20″
25 Kettlebell swings 32/24 kg

Workout notes

Our workout today is a longer duration metcon with three conditioning movements.  The box jumps and kettlebell swings are both in the higher rep range so consider breaking up the kettlebell swings early if needed and carefully pace your box jumps by resting at the top of the box and settling into a consistent pace. If you are moving quickly at all three movements you are in for a lot of volume so scale by capping yourself at three to four rounds if you are new to CrossFit.

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  If you were able to participate on 4/26 you know we did a two rep front squat on that day as well.  Take that information and apply it to today’s workout.  End with a strong double that is close or slightly above what you were able to lift last week. 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

for time

21-15-9
Hang power clean 115/75 lb
Push press 115/75 lb

Workout notes

Today we have a complimentary pair of barbell movements.  The total rep count is on the lower side so we’re looking at a sprint style workout. Keep moving and don’t let the bar rest on the ground for too long. Use a weight that lets you complete each round in a few large sets.  Try to recruit your hips and midline as much as possible in both movements. There is a high priority on the upper body here so if you lose your hip drive you’ll hit a wall fast!

WOD

for time *

100 Double Unders
400M Uneven farmer carry
100 Double Unders
1 Mile run
100 Double Unders

*25 Minute cap

Workout notes

Today’s workout is a chipper with two longer duration movements sandwiched in with some double unders.  If you are new to double unders scale to an number of repetitions you could complete in 1.5 to 2.5 minutes.  Choose a number than is larger than what you might normally use in an AMRAP or shorter workout and give yourself a time cap for each round.  If double unders are not in the cards today spend some time practicing the movement and do single unders in the workout with a few double under attempts sprinkled in. For the farmer carry choose a different load on each arm and use kettlebells and/or dumbbells.  Swap the two objects as you travel the 400M course to distribute the work across both arms.  You don’t necessarily need to travel large distances without setting the objects down to move quickly in this workout.  Short bursts of travel coupled with short rest can help you manage the fatigue of the movement as you complete the 400M course. The 1 mile run can be scaled if needed to a row or bike or choose a shorter distance to cover if necessary.

WOD

AMRAP in 20 Minutes
3-5-7-9-11-13 … *
Power Snatch 135/95 lb

*200M run after every round

Workout notes

Today’s workout is a semi-repeat! We saw this format on September 24, 2016.  In that version squat snatches were the prescribed movement and today we’re suggesting power snatches.  The power snatch has a shorter range of motion than a squat snatch so you may end up with a higher rep count or be able to load the bar a bit more if the squat snatch is a difficult movement.   You’ll start the workout with three reps and complete a 200M Run. Add two reps and repeat for 20 minutes!  It’s a simple formula but it’s a great way to encounter a difficult movement like the power snatch and build some capacity for higher rep workouts.  Use a weight you can easily perform single repetitions in succession during those first few rounds.  As you get deeper into the workout remember to maintain efficient body mechanics when you are fatigued.

Skill

EMOM for 10 Minutes

power clean + hang power clean + jerk

Our skill work today is a two position clean followed by a jerk. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up with a jerk.  Remember that this is positional work and we’re not looking to max or miss any lifts.  Use a moderate weight but remember that a complex like this will increase the difficulty of each movement in relation to just performing a single repetition.

WOD

AMRAP in 10 Minutes

5 Deadlift 225/155 lb
10 Push-up
15 Air-squat

Workout notes

Today’s workout is in a similar format to the classic workout “Cindy” but we’re swapping out pull-ups for deadlifts.  use a deadlift load that you could easily perform for a set of five or more when fresh.  For most athletes we’re looking for a weight that is in the 50 – 60% range of your 1RM.  Remember that a strict strength movement like the push-ups will increase in difficulty as you become fatigued.  Use a standard you can maintain throughout the entire workout and break up the sets of 10 early and often if needed.

Skill

Front squat
2-2-2-2-2

Today we’re working up to a strong effort two 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

AMRAP in 12 minutes
200M Run
20 Burpees
200M Run
35 Burpees
200M Run
50 Burpees

Workout notes

If you were able to participate in yesterday’s workout you know we encountered an interval workout that had three different weightlifting movements and no bodyweight elements. Today’s workout is a moderate length couplet featuring two bodyweight movements and no barbell in sight.  We have a heavy dose of burpees and light sprinkling of running. Event though this is an “AMRAP”, you could think of this workout as an interval workout  by doing your best to push the pace on the burpees and use the run as recovery.   Most of us will jog at a moderate recovery pace on the runs but that should still leave you with time to get deep into the round of 50 or maybe complete an entire round and then some.  Score this workout by the number of burpees you complete in 12 minutes! 

Skill

Tabata knee to elbows

Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.  We’ll use the Tabata timer which will give you the opportunity to attempt one or maybe two small sets in each round.

WOD

7 Rounds of 2 minutes on 1 minute off

3 sumo deadlift high pulls 95/65 lb
6 push press 95/65 lb
9 front squats 95/65 lb

Workout notes

Today’s workout is a tough interval style workout with a light benchmark weight.  The load we’re looking for in this triplet is one you could easily do each movement unbroken with when fresh as well as deep into the workout. Likely most of us will to need to pace this by inserting rest between movements or rounds even if you use a light load.  We’ll score this workout like you would score the workout “The Chief”.  Your score will be the total number of rounds you finish plus all of the additional reps you complete.  Remember to restart with the sumo deadlift high pull with every two minute restart.

Skill

EMOM for 10 minutes
15 seconds TnG power snatch
45 seconds rest

Our skill work today is another bout of intensity training! Today we’re focusing on barbell cycling.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Advanced athletes could target a load in the 65% range so this could be a little heavier than what you used when we saw thirty seconds of snatches on April 10th.  6-7 reps are possible within each interval so remember the volume will be on the higher end. Keep your reps efficient and mechanically sound.  If you need to decrease reps in the later rounds to stay safe, please do!

WOD

AMRAP in 10 minutes
30 Sit-ups w/ medicine ball 20/14 lb
100M run w/ medicine ball 20/14 lb

Workout notes

This workout has the potential for a high volume of sit-ups and a guarantee for lots of fun with a medicine ball! Touch the medicine ball behind your head on the floor and then at your feet for every rep.  The run is on the shorter side but carrying the medicine ball will be uncomfortable so find your favorite was to carry the ball and push the pace to keep your time outside short!

Skill

EMOM for 10 Minutes
[odd] 30 second handstand hold
[even] 30 second arch hold

Today’s skill work involves two gymnastic positions.  On every odd minute hold a handstand for as much of thirty seconds as you are capable. Ideally we’ll hold the handstand facing the wall in a tight hollow body position.  If you are new to the movement you can practice kicking up with your back facing the wall or use a box to and hold a pike position with your torso vertical and hips bent. On the even minutes hold an arch or superman on the floor with your arms outstretched and legs extended. For an extra challenge try this with a PVC pipe.

WOD

for time
30-20-10
Alternating kettlebell clean & jerk 32/24 kg
Box jump 24/20″

Workout notes

If you were able to participate in our workout yesterday we saw a high number of kettlebell snatches using a moderate weight. Today we’re bumping up the load and performing clean and jerks.  This movement will feel similar to the snatch, but is often found to be a bit more simple mechanically. Use the same starting position as a snatch but bring the kettlebell to rest at your shoulder prior to sending the weight overhead.  Keep your elbow tucked in front of you with the kettlebell at your shoulder as your drive with your legs to either push press or jerk the kettlebell overhead. Make sure to end the movement with a locked out elbow and the kettlebell stacked right over your shoulder.  The box jump volume is on the high side for each set so make sure to choose a box you are comfortable jumping to when fresh and under fatigue.

WOD

for time

50 Pull-ups
1000M Run
50 Kettlebell snatch 24/16 kg
1000M Run
150 Double Unders
1000M Run

Workout notes

Today’s workout features three difficult movements coupled with a run down to Cantrill after every round.   Your score will be the total time it takes to complete the entire chipper.  The total volume of each movement is moderate but seeing higher reps in single element format will increase the difficulty level. Scale by adapting each movement to one you can perform larger set sizes.  Snatches can be scaled by weight and double unders can be scaled by volume if you are still learning the movement.  Scaling pull-ups will require the most attention. If you are new to pull-ups consider banded pull-ups, ring rows or jumping pull-ups as an alternative or drop the volume down from 50 to something more manageable.