Month: September 2018

Skill

Deadlift
7-7-7-7-7

Work up to a strong effort set of seven 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 12 Minutes
20 Dumbbell hang clean & jerks 50/35 lb (10 each arm)
30 Double Unders
20 Walking lunge steps
30 Double Unders

Workout notes

Today we have another task priority workout with a twelve minute time frame. You will be hanging on to a dumbbell again and performing large sets of hang clean & jerks.  Perform ten on each arm rather than alternating reps like we did yesterday with the snatch.  After completing all twenty reps you will have an additional two movements to tackle.  The lunges will be bodyweight only.  Even though we are ditching the dumbbell during the lunges maintain an upright posture just as if you were carrying an object.  We’ll cap off both movements with a set of thirty double unders.  Scale first by picking a number of reps you could do in about thirty to forty seconds before switching to single unders.

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

Tabata Push-ups
Tabata Box jumps 24/20″
Tabata Alternating dumbbell snatch 50/35 lb

* No additional rest between movements.  Score as an AMRAP of all three movements.

Workout notes

We’ll be using the Tabata timer for today’s workout.  The Tabata interval is eight rounds of twenty seconds of work and ten seconds rest.  You will have twelve minutes of intervals and work a total of four minutes at each station prior to moving on.  Unlike traditional Tabata scoring this workout will be scored by the total number of reps you accumulate in all 24 intervals. Do your best to work throughout the entire twenty second interval and use the off time for recovery.

Skill

2 rounds of

30 seconds hollow rocks
30 seconds rest
30 seconds hollow hold
30 seconds rest
30 seconds plank hold
30 seconds rest

Today’s skill workout focuses on some essentially gymnastics core work.  We have two rounds hollow body work starting with the most difficult, hollow rocks and finishing with the most basic.  This is a total of three minutes of effort not including the rest so keep the intensity high and do your best to hold your most advanced hollow position in each segment.

WOD

AMRAP in 20 Minutes

25 Wall ball shots 20/14 lb 10/9′
200M Run
15 Pull-Ups

Workout notes

There’s a long workout on the menu today with two difficult conditioning movements sandwiched with a short run.  After the first round you’ll essentially have a complex of fifteen pull-ups and twenty-five wall ball shots.  Use that run as a bit of recovery for your arms as you tackle the rest of the workout. The most difficult movement to scale will most likely be the pull-ups. The potential for volume is high so scale the total number of pull-ups in each round if needed or use a band for assistance.

Skill

EMOM for 10 Minutes

1 squat clean with pause below the knees

Today’s skill work focuses on positional work for the squat clean.  Pull the bar from the floor and pause momentarily right before the barbell passes the knees.  Receive the bar at the shoulders and drop into a squat prior to standing up and finishing the rep.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

WOD

for time

42-36-30-24-18-12-6
sit-ups
21-18-15-12-9-6-3
kettlebell swings 32/24 kg

Workout notes

Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to CrossFit or this level of volume, consider cutting the volume by leaving off the first round.  Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor.  If you are just getting used to a new weight try performing “Russian” style swings by just bringing the kettlebell to eye level.

 

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Team series starts this Wednesday!

Grab a partner and sign up at https://games.crossfit.com.  Arrange a judge ahead of time and complete your workouts during any open gym time after the announcement.  Don’t forget to submit your scores by Monday, 5PM!

Skill

EMOM for 10 minutes
[odd] 30 seconds wall facing handstand
[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 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

with a clock set for 12 minutes

1 minute of hang power cleans 115/85 lb
1 minute of push jerks 115/85 lb
2 minutes of hang power cleans 115/85 lb
2 minutes of push jerks 115/85 lb
3 minutes of hang power cleans 115/85 lb
3 minutes of push jerks 115/85 lb

Workout notes

Today’s workout is a 12 minute time priority workout in a format that may be familiar to you. Your score will be your total number of reps across all 12 minutes. We start with a minute on each movement and add a minute until 12 minutes are up and you have completed 6 minutes with each movement.  Use a weight light enough that you can maintain large sets even when under fatigue.  Remember to test the barbell weight with both movements. Most of us will find that one movement is harder than the other so determine your load by the more difficult of the two movements.

WOD

5 Rounds with 1 minute on each station

Toe-to-bar
Burpee Box Jump 24/20″
Overhead squats 45/35 lb
Row for calories
Rest

Workout notes

We’ll score this workout the same way you would score the workout “Fight Gone Bad”.  Accumulate as many reps as possible at all four stations across five rounds and add up your total number of reps at the end of the workout.  There are a few difficult skills in today’s workout.  Do your best to maintain small sustainable sets of the toe-to-bar so you can work for the entire minute in each round.  The burpee box jump will be the “slowest” of the three movements but do your best to keep up a quick cadence and score as many reps as possible. The overhead squat squat weight is prescribed with an empty barbell. Use a light weight that you can reach the bottom of your squat safely. If overhead mobility is an issue scale to an unloaded front squat.  Lastly try not to use the row as recovery and keep the intensity high!

WOD

AMRAP in 20 Minutes

1000M Run
30 Clean & Jerks 135/95 lb

Workout notes

Today’s workout is a time priority couplet with a high volume of running and high reps of the clean and jerk.  For the clean and jerks use a weight that is somewhere in the 50% range of a max effort lift.  Approach this workout by performing either small sets or quick single reps with short rest. Do your best to keep the intensity high during the runs.  If you are nearing the end of the time cap and finishing a round of clean and jerks. Set out on a 100, 200 or 400M run depending on how much time you have remaining.

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar if you’ve been around for awhile but, spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

21 squat snatches 75/55 lb
42 push-ups
15 squat snatches 75/55 lb
30 push-ups
9 squat snatches 75/55 lb
18 push-ups

Workout notes

This workout was the workout of the day for August 30th, 2018 on CrossFit.com. The recommended weight is on the lighter side. That means we’re looking for a weight that you could perform each round in a few TnG sets rather than banging out singles at a heavy weight.  For most of us that probably means aggressively scaling the weight.  Warm up with an empty barbell or PVC pipe and make sure you can hit all the positions of a full snatch reaching the squat depth you are capable of.  If you decide to do the workout with an unloaded bar lower the bar to mid-shin rather than hitting the floor as you would with full size plates and make sure not to drop it!  Power snatches are a good option if you have mobility issues keeping you from executing full range of motion squat snatches.

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 15 Minutes

60 Double unders
40 Sit-ups
20 one arm DB overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and difficult weighted movement. This is a longer workout so start out at a pace you can maintain for the duration.  If you are new to double unders scale to an amount you could complete in about sixty seconds during each round.  The lunges can be scaled to bodyweight or by holding the dumbbell at the shoulder if overhead mobility is an issue.  Complete twenty steps (ten on each leg) in each round.  There is not prescribed amount for each arm but do try to distribute the work evenly across both arms.

Skill

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

Spend some time working on a handstand skill of your choice today.  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 newer 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 practicing walking on your hands!

WOD

5 Rounds of 3 Minutes on 1 Minute off

3 burpees
6 kettlebell swings 32/24 kg
9 squats

Workout notes

Today’s workout will be scored how you would score the workout “The Chief”.  You’ll start each three minute round with the burpees and complete as many reps and rounds as possible.  After five rounds count your total number of completed rounds plus additional reps to come up with your final score.   Use this workout as an opportunity to test familiar skills with quick transitions and high intensity.  Use a kettlebell weight you could easily swing for six reps and try to keep your speed up during the bodyweight movements for all five intervals.