Month: August 2018

WOD

5 Rounds for time

5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run

Workout notes

Today’s workout features the difficult squat clean thruster.  The benchmark load is on the heavy side so the weight you use can be challenging but shouldn’t get anywhere near a max effort thruster. In the squat clean thruster you will take the barbell from the floor and receive it in your best front squat prior to driving the bar upward and to overhead in one continuous motion. This workout also prescribes 375 double unders and 2k of running. If you are new to CrossFit or know that this volume will be a challenge scale the workout to 3 or 4 rounds.

WOD

Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips

Workout notes

The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice. Ring dips can be performed with a band or scaled to push-ups if needed.

Skill

EMOM for 10 Minutes

1 Power Clean + Front Squat + Jerk

Our skill work today is a barbell complex with three movements.  In every round you’ll complete a power clean a front squat and a jerk.  The power clean starts by pulling the bar from the floor and catching in a partial squat.  Stand all the way up and reset your stance if needed to complete a front squat.  Remember to keep the elbows and chest up throughout the full range of motion and hit as deep a squat as you are able.  Finish up the complex with a push or split jerk.  Start with a moderate weight and increase if you have the mechanics nailed.  Starting with the clean and squat combo will make that jerk difficult so be conservative!

WOD

for time

400M Run
40 Push Press 115/85 lb
400M Run

Workout notes

This workout is in the format of a chipper.  We start with a 400M “warm up” run and then tackle a large set of push press.  Start with a large set and then chip away with moderate sized sets until you reach forty reps.  Use a load that is on the lighter side for the push press so you can maintain larger sets and perform the movement as a push press rather than a jerk.

Skill

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in a wide stance and your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes

 A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120.

Skill

EMOM for 10 Minutes

1 Hang squat snatch from below the knees + 1 Hang squat snatch from above the knees

Today’s skill work is positional snatch work. That means we’ll focus primarily on technique with a light to moderate load.  If you tackle this correctly you should never miss because the load is too heavy.  We’ll start by deadlifting the bar with a snatch grip and lowering the bar to below the knee caps. From there drive the bar upwards and drop under the bar recieving it in your deepest squat. Stand up and perform another lift after lowering the bar to above the knee caps.  This is meant to be a complex so settle in with your hook grip and hang on to the bar for both reps. If the squat snatch isn’t happening today practice by catching in the power position but work on getting as deep into a squat as you are able.

WOD

AMRAP in 10 Minutes
20 Medicine ball sit-ups 20/14 lb
10 Left arm overhead walking lunge steps 50/35 lb
10 Right arm overhead walking lunge steps 50/35 lb

Workout notes

We’re pairing a weighted sit-up with the difficult one arm overhead walking lunge. The one arm overhead walking lunge will require you to carry a heavy load overhead with one arm while keeping your elbow straight and stacked above your shoulder.  Focus on keeping your overhead arm and torso perpendicular to the floor and move through the full range of motion with your legs.  If shoulder mobility is an issue consider using a kettlebell held overhead or a dumbbell held at the chest.

Skill

EMOM for 10 Minutes
[odd] 5-10 Kipping Swings or pull-ups
[even] Straight set of push-ups

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate between hollow and arch. You have 5 rounds of push-ups so you may be able to perform a large set in each round but remember to hold your midline straight!

WOD

5 Rounds of

3 Minutes on 1 Minute off
2 Front Squat 115/75 lb
4 Lateral Burpees over the bar
6 Power clean 115/75 lb

Workout notes

Today’s workout is in the format of the classic CrossFit workout “The Chief”. You’ll score each three minute interval as a separate workout and come up with your total number of completed rounds and total number of additional reps after all five rounds.  Remember to start each round with the front squats rather than continuing where you left off in your previous round.  The benchmark weight for this workout is meant to be on the lighter side.  Use a weight that lets you transition quickly between movements and keep the intensity high.

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

WOD

with a clock set for 12 minutes

1 Minute of double under
1 Minute of power snatch 75/55 lb
2 Minutes of double under
2 Minutes of power snatch 75/55 lb
3 Minutes of double under
3 Minutes of power snatch 75/55 lb

Workout notes

This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.  Load a barbell up with a weight you can complete very large sets with.  In the first round for example you will want a weight you can work for most of the minute in three sets or less.

WOD

Every 3 Minutes for 7 rounds

for time
4 Power clean 135/95 lb
7 Push jerk 135/95 lb
100M Sprint

Workout notes

Our workout today has a different formatting than what we normally see for a metcon with a barbell.  You will essentially be performing seven sprints. Starting at 0:00 perform 4 cleans, 7 jerks and a 100M Sprint.  Whatever time you have left is yours to rest and recovery.  At 3:00 start another 4, 7 and 100.  Continue like that until you have completed seven rounds.  Everyone should use a weight an running distance that they could easily complete the chipper in under three minutes while fresh.   Do your best to start out at a strong but sustainable pace and try to decrease your split times across seven rounds.

WOD

for time

1000M run
75 wall ball shots 20/14 lb 10/9′
50 burpees
75 wall ball shots 20/14 lb 10/9′
1000M run

Workout notes

Today’s workout is a pyramid style chipper with two bodyweight movements.  We’ll start and finish with a run down to Cantrill and back.  When you get back to the gym start the first half of your wall ball shots for the day.  Choose a strategy that works for you but consider starting with a large set and chipping way with smaller sets to get to seventy-five total.  The same will work on your second set of seventy-five but you’ll want to start with a smaller set to avoid hitting failure. Sandwiched in the middle is a large set of vanilla burpees.  Work at a sustainable pace but don’t give away too much time!  Finally if you want to scale but still want a great workout stop after fifty burpees and keep the intensity high up to that point!

Skill

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

WOD

4 Rounds one minute at each station

Kettlebell snatch 24/16 kg
Box Jump 24/20″
Air assault bike for calories
Rest

Workout notes

This workout will be scored as you would score the workout “Fight Gone Bad”.  We’ll have a minute on each station to accumulate as many reps as possible and in the end you have one big score.  The kettlebell snatch is a difficult movement so spend some time practicing the mechanics so you can complete the workout without wrecking your wrist!