Month: October 2018

Skill

5 Rounds of

30 seconds V-ups
60 seconds rest

This skill work is several difficult rounds of a classic core building exercise. You will have five opportunities to complete as many V-ups as possible in thirty seconds with a minute of rest between rounds.  Do your best to reach as high as possible towards your toes while still maintaining a hollow position at the start of each rep.  If you are doing a v-up correctly your shoulders and feet should not come in to contact with the ground at the bottom of the rep and your low back should be in contact with the ground at all times.

WOD

for time

5 Rounds with one minute on each station

Row for calories
Alternating jumping lunge steps
Kettlebell snatch 24/16 kg
Rest

Workout notes

This workout will be scored how you score the classic CrossFit workout “Fight Gone Bad”.  Complete as many reps as possible during each minute of work and count up your total number of reps completed to figure out your total score. The jumping lunge and kettlebell snatch are movements we don’t see often.  The lunges should be performed with bodyweight only. Each rep starts with a standard walking lunge step and finishes by jumping off of the floor from the bottom of the lunge step to land in the next rep.  The movement is meant to be explosive so if you seed to scale to avoid jumping, standard lunge steps would the best option. The “Rx” kettlebell snatch weight is a little lighter than what we see for kettlebell swings and that is for a reason! The movement can be very difficult so take some time to choose an appropriate weight and practice the skill.  Ideally you initiate the movement like you would a kettlebell swing but rotate the bell around your wrist and punch up to finish at the top of the rep.  If you do this right the kettlebell should rotate softly onto your wrist when you finish overhead.

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

for time
70-50-30
Wall ball shots 20/14 lb 10/9′
35-25-15
Kettlebell swings 32/24 kg

Workout notes

Today’s workout pairs a “pushing” and a “pulling” movement in each round.  Both movements are weighted so even though they compliment each other there will be some difficulty in sustaining your output for all three rounds.  We also have larger set sizes so plan on breaking up the reps early so you can keep the intensity high as you go.

Skill

Two rounds of tabata alternating between

Double Unders
Chest to bar pull-ups

The tabata interval is eight rounds of twenty seconds of work and ten seconds of rest.  Today’s skill work will be a total of sixteen rounds alternating between two movements.  If you are new to double unders use this opportunity to practice the skill by attempting a few reps in every work period.  On the even rounds work on one to two sets of kipping chest to bar pull-ups.  The chest to bar pull-up means your chest will make contact with the pull-up bar below the clavicle for every rep.  Scale the movement to chin-over-bar pull-ups with or without a band or kipping swings if you are not able to do chest to bar pull-ups.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Sumo deadlift high pull 95/65 lb

Workout notes

This workout features one of our foundational CrossFit movements, the sumo deadlift high pull.  The best strategy for the sumo deadlift high pull is to aggressively generate vertical drive with the hips rather than performing upright rows with only the arms. The benchmark load is on the lighter side because the movement is very difficult and the rep count starts on the higher end so be conservative with your loading!

EMOM for 10 Minutes

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

3 Rounds for time

400M Run
40 One arm dumbbell push press 50/35 lb

Workout notes

Today’s workout will be scored by the total time it takes you to complete all three rounds of a short run and a large set of push-presses.  Push the pace on the run but try to leave a little bit in the tank for the high rep push presses.  If you pace the workout just right you should be able to hold the same split times for each round or even speed up a little bit in that second and third round.  Use one dumbbell for the push presses with which you can knockout a large set with while fresh. Break up the sets of forty by switching arms when necessary but do your best to distribute the work evenly on both arms.

WOD

4 Rounds for time
75 Squats
50 M L-Arm pinch plate 25/15 lb
50 M R-Arm pinch plate 25/15 lb
25 Burpees

Workout notes

Today’s workout is a triplet with a large number of reps of both squats and burpees.  We’re pairing those movements with a difficult “pinch-plate” carry.  Hold a bumper plate at your side while only pinching it with your fingertips.  Think of this a scaled up version of a farmer carry. Your grip will be taxed with this movement so set the plate down any time you need to but travel down to the wall using only one arm and switch to the other arm on your way back.  If you are new to CrossFit or the total volume in this workout is outside what you are used to scale the total number of rounds down to two or three.

WOD

1000M Run
50 alternating dumbbell snatch 50/35 lb
100 see the lights sit-ups 15/10 lb
50 alternating dumbbell snatch 50/35 lb
1000M Run

Workout notes

Today we have a pyramid style chipper with large sets of snatches and sit-ups. In total we will be doing a hundred of each sandwiched between one-thousand meter runs.  Use a dumbbell snatch weight that allows you to perform large touch and go or single reps with a quick cadence.  “See the lights” sit-ups are a movement we don’t see often and they are very difficult!  Grab a light weight plate and extend your arms overhead throughout the sit-up.  At the top of the rep your torso should be perpendicular to the floor with the plat overhead so that you can see the ceiling through the hole in the middle.  When done correctly these will feel like weighted “strict” sit-ups as you won’t be able to throw your arms to help get the upper body off of the ground.  Feel free to anchor your foot under the dumbbell if that helps you activate your hip flexors.

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 and if you’re ready give some obstacles a try!

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18 …
Pull-ups
Box Jumps 24/20″

Workout notes

Our workout today is a time priority couplet with the always difficult pull-up and the explosive box jump.  The volume will accumulate with both movements after twelve minutes so plan for high reps of both.  Scale the pull-ups to a standard you can maintain for all twelve minutes.  Jumping pull-ups will be a tough pairing with box jumps so consider using a band or working on supine ring rows.  If you feel a hand tear coming on it’s a good idea to switch to a strict style pull-up if possible.  Your score will be the number of reps you complete of both movements in a round plus any additional reps in an incomplete round.  If you finished the box jumps in the round of eighteen and twenty one pull-ups in the next round, your score would be 18+21.

Skill

Front squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

10 rounds of
20 seconds of push-ups
40 seconds of hang squat cleans 135/95 lb

Workout notes

Today we have a ten round time priority workout with two movements.  The workout is a total of ten minutes with with twenty seconds of each minute spent on push ups and forty seconds dedicated to repping out hang squat cleans.  Your score for the workout will be the total number of push-ups and cleans that you complete after all ten rounds are complete.  Scale the push-ups to a standard that you can work for most of each twenty second interval in a few sets.  The clean weight should be one that you can also work through the interval in small sets.  If you find that you need to perform single repetitions with your chosen weight, you have gone too heavy!

Skill

7 Rounds of
30 Seconds air assault bike
30 seconds rest
30 seconds burpee pull-ups
30 seconds rest

Today we’re working on the skill of  performing quick and explosive burpees as well as sustaining a strong effort on the bike. Use a pull-up bar that is outside of your reach and attempt to pass through a portion of a strict pull-up.  Make that pull-up easier by jumping as high as you can after springing up from your burpee.  Use this opportunity to attempt a burpee speed that is a little faster that what you might normally do in a workout even if that means cutting the time short in each thirty second interval.   When you are on the bike rev up the fan quickly to an RPM that is slightly above what you would use in a longer workout and hold it there for as long as possible.

Metcon

3 Rounds for time

30 Walking lunge steps
15 Deadlifts 225/155 lb

Today’s WOD has a heavy emphasis on the legs!  Starting each round with a set of lunges will make the deadlift feel a bit heavier than normal so break up the sets as needed but do your best to keep moving and keep the intensity high!

Skill

EMOM for 10 Minutes
:30 seconds of pistols

Pistols are a unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Today we will be tackling this difficult skill, luckily there are MANY ways to scale this movement.  You can use a box and perform high box step ups with a slow negative or use assistance from a squat stand post, ring or band or use a low box to sit down to.  If you are close to being able to do pistols you might try wearing weightlifting shoes or sliding a small plate under the heel of your shoe to make things a bit easier.

WOD

AMRAP in 15 Minutes
10 toe-to-bar
5 dumbbell hang clean & jerk right arm 50/35 lb
5 dumbbell hang clean & jerk right arm 50/35 lb
100M Run

Workout notes

Today’s workout is a time priority triplet with a difficult gymnastic movement and dumbbell variation of a weightlifting movement we see quite often. Toe-to-bar can be scaled by performing knee-ups or some variation of sit-ups.   There are a total of ten dumbbell hang clean and jerks in each round.  We’ll complete five on each arm prior to setting out on a short run. Choose a dumbbell weight that allows you to complete five in a row with both arms while fresh.