Month: June 2018

Skill

EMOM for 10 Minutes
Hang power clean + power clean (no TnG)

Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and clean the bar to the shoulders.  Follow that with a clean from the floor. Try to get both lifts in within about 20 seconds so that you are following the hang clean rather quickly.  This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang clean and clean from the floor should allow you to test a load that is a bit heavier than you might use in the workout.

WOD

3 rounds for time
50 Double unders
35 Sit-ups
20 Alternating one arm dumbbell hang power clean & jerks 50/35 lb

Workout notes

We’re serving hang cleans in two ways today! Our WOD has us moving a light dumbbell from the hang to overhead position while we alternate arms for every completed rep. If you are deciding to go “unbroken” transfer the dumbbell just as it passes below your face. The bodyweight portion of this workout is a couplet of double unders and sit-ups.  Work through those movements quickly  at a continuous pace and try to  complete the dumbbell portion of the workout in the smallest number of sets possible

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

WOD

AMRAP in 20 Minutes
200M Run
20 Power Snatch 75/55 lb
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with a light but difficult weightlifting movement. The benchmark load is on the lighter side but the rep count is high. Use a load light enough that you can maintain power snatches throughout the workout and get through each round in the fewest number of sets possible.  Move quickly through the snatches and box jumps and use the run as a bit of recovery so you can maintain a quick pace while you are inside the gym.

Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

for time
30 Power cleans 205/145 lb

Workout notes

Today is all about the barbell!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready. Most of us will want to work through this single element workout by performing single power cleans at fast but sustainable pace.

Skill

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

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 today’s skill work time practicing walking on your hands!

WOD

for time

50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today we have a couplet of two movements that come in the form a of a chipper!  You are tasked with three sets of wall ball shots and two large sets of bodyweight lunge steps.  Focus on keep your chest up during both movements.  Avoid having the chest cave in at the bottom of your wall ball shot or lunge step.  Remember that your knee should be tracking in line with your foot during the squat and lunge.  It’s okay if the knee comes past the toes a bit during the squat but try to avoid that during the lunge.

Skill

Tabata Thrusters 95/65 lb

Today’s skill work focuses on more of our “intensity training”.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off.  The total work time is short so you’ll want to start out at a strong but sustainable effort.  We’ll use traditional Tabata scoring for this so your score will be your LOWEST number of reps in any round.  If you complete 10 thrusters in the first round and 1 in the last round, your score would be 1.

WOD

AMRAP in 15 Minutes

12 Sumo deadlift high pull 95/65 lb
30 Double Unders
21 Push Press 95/65 lb
30 Double unders

Workout notes

This time priority workout is another “light” barbell workout.  Just like the thrusters in the skill work these movements are usually very difficult even with a light barbell.  We have two sets of double unders for each round.  If you are new to double unders scale the volume for each set to a number you could complete in about 30-40 seconds.

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

5 Rounds for time
20 Kettlebell swings 32/24 kg
10 Burpees
20 Sit-ups

Workout notes

Today’s workout is a five round triplet with heavy kettlebell swings and two bodyweight movements.  Your score will be the total time it takes you to complete all five rounds.  Five sets of twenty kettlebell swings will be a challenging task so use a weight you can complete each set of twenty in two to three sets.  If you are opting for a heavier than usual kettlebell in today’s workout remember that you can perform swings to eye-level as a scaling option.  The bodyweight portion of the workout is vanilla burpees and sit-ups.  Use this time to recover from the swings but do your best to move quickly through both movements!

Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort three 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

3 Rounds for time

400M Run
15 Front Squats 155/105 lb

Workout notes

Today’s workout is a three round couplet with one of the same movements that we are tackling in our skill work.  In the WOD we’re looking for a weight that is in the 60% range of what a maximal effort squat would be.  Do your best to be conservative in choosing your workout weight and select a load with which you could complete each round in 1-3 sets.

WOD

In teams of 2 or 3

AMRAP in 12.5 minutes of
10/7 calories each on the assault bike

rest 5 minutes then

AMRAP in 12.5 Minutes of
15/10 calories on the concept 2 rower

Workout notes

We have two monostructural movements in today’s workout. The total workout time is 30 minutes including both 12.5 minute AMRAPS and the long rest period between.  We’ll partner up for this WOD so that means additional rest during each AMRAP.  Go as hard as possible while you are on the bike or the rower and do your best to recover while your partner(s) are working.  Your score for the workout will be the total number of rounds that you and your cohorts complete on both movements.

WOD

AMRAP in 20 Minutes
50 Sit-ups
35 Wall ball shots 20/14 lb 10/9′
20 Power Clean 135/95 lb

Workout notes

Today’s workout is a long duration metcon with a bodyweight movement and two weighted movements. We’re looking at a potentially high volume of reps of all three movements so break them up early and often. Do your best to keep your rest periods short and consistent throughout the workout.  In a long workout like this it usually doesn’t pay off to go out too hard in the first round. Pace yourself and try to keep the same splits for twenty minutes.