Month: February 2019

Skill

EMOM for 10 Minutes

1 Power snatch w/ pause below the knees

We are working on a difficult weightlifting movement in today’s skill work.  In the snatch you are taking the barbell from the ground and receiving the bar overhead rather than at your shoulders like a clean.  In this version of the snatch we’ll pause at the knees and catch the bar in a power position. The purpose of this skill work is to focus on two things. The first is passing through an appropriate first pull in the snatch. Your hips should be low with your chest partially upright.  As the bar travels from the floor to your knees, your hips and shoulders should rise together.  The second important point is an aggressive hip opening and closing to drive the bar upward and then catch the bar overhead.  Use a load on your bar light enough that you can focus on these performance points.

WOD

for time
30-21-12
Kettlebell swing 32/24 kg
Box Jump 24/20″

Workout notes

Today’s workout is a classic CFD combo the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can keep your jumps explosive.

Skill

8 Rounds of

20 seconds arch hold
10 seconds hollow hold

The timing for today’s skill work should be familiar to you if you have been participating in CrossFit for a while.  This timing is referred to as the “Tabata” interval.  We’ll use that clock today but we’ll be working through different tasks during the twenty and ten second periods.  Your total work time is four minutes but don’t be fooled into thinking the benchmark for this skill work will be easy.  We’re essentially doing four straight minutes of core work which is a hard task for anyone. Most of us will need to scale by holding the movements for as long as possible and adding in some rest to get through all eight rounds. Do your best to hold the same standard in all eight rounds.

WOD

With a clock set for 12 Minutes

1 Minute of Wall ball shots 20/14 lb, 10/9 ‘
1 Minute of Burpees
2 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
2 Minutes of Burpees
3 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
3 Minutes of Burpees

Workout notes

You will have six total minutes to work at each of two stations for today’s workout.  This is an interval style workout where your time at each station ascends from one, then two and finally three minutes. We have two difficult conditioning movements in this workout so pacing will be important.  Half of your work should come in the last round so keep that in mind in the early rounds and try not to redline in those first one minute work periods.

WOD

AMRAP in 20 Minutes
20 Pull-ups
30 Overhead walking lunge steps w/plate 45/35 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a moderate sized set of pull-ups and a difficult set of lunges carrying a plate overhead.  Scale the pull-ups using a band to a level that lets you complete each set of twenty in a few small sets. Ring rows or jumping pull-ups are also a great option. The lunges are benchmarked with a plate hold overhead.  Locking out a plate overhead can be difficult so those can be scaled by holding an object at chest height or by performing bodyweight lunges.  The runs provide a bit of recovery but they will take up a majority of the time in this workout so do your best to keep the intensity up and move your feet as quickly as possible. Your score will be the total number of rounds and additional reps you complete after twenty minutes.

WOD

5 Rounds of 1 minute on each station

Two arm burpee dumbbell deadlift 50/35 lb
Box jump 24/20″
Toe-to-bar
Bear hug sandbag squats 100/70 lb
Rest

Workout notes

The bear hug sandbag squat is a new movement to our programming!  The movement name pretty much tells you everything you need to know in order to try it out but there are a few tips that might make things go a little easier.   The task is to clean a sandbag to your chest and then find some way to support it while you knock out squats.   You’ll want to lock in your arms in some way to add some extra support.  Two options are to grab one wrist with the opposing hand or interlock your fingers.  Be careful with how much pressure you use to hold the bag.  You don’t want to make your breathing any harder than it already is during a workout!  The sandbag squat is probably much harder than a clean so be conservative with your scaling.  The additional weight at the chest will change your center of mass and force your torso to be upright like a front squat so test out some lighter weights before you commit to your load for the workout.  If you are still working on squat technique you can use a light medicine ball and focus on keeping your heels on the floor with your chest up.  Box jump and toe-to-bar are likely familiar to you but the burpee dumbbell deadlifts might not be.  Perform each burpee with your hands on the dumbbells and snap your hips closed so your feet are in position to finish the rep by standing upright with your arms at your sides. Work for as much of each minute as possible knowing that you have a full minute of rest in each round.

Skill

EMOM for 10 Minutes

Power clean + hang power clean

We’ll be working on a two rep barbell complex for todays’ skill work.  In the clean your goal is to lift the bar from the floor to the shoulders.  Set your stance with your feet under the hips in a “jumping” stance.  Pull the bar up from the floor under control with your hips low and chest up as the bar passes your knees you should aggressively open the hips to drive the bar upward and quickly rotate your elbows around the bar while dropping into a partial squat. At this point you can finish by standing up.  The second rep of the complex will start from the hang position. Reset your grip and stance if needed before carefully lowering the bar to your thighs.  In the hang clean you should hit the same positions as the clean from the floor.  Start by bending the knees slightly and then at the hips.  Next start an aggressive hit drive and finish the second rep the same as the first.

WOD

AMRAP in 7 Minutes

7 Hang power clean 135/95 lb
21 Double under

Workout notes

This couplet is a short high intensity sprint.  Ideally your scaling should have you working continuously for all seven minutes with short periods of rest as needed.  Your hang power clean weight should be on the lighter side.  You should easily be able to complete a set of seven hang cleans without setting the bar down when you are fresh.  If you chose to work up to a strong effort lift during the skill work, use that as a guide and scale to something less than 60% of what a maximal effort lift would be.  Double unders can be scaled to single unders but you should use this opportunity to work on the skill if possible.  Try at least one double under in every round!

SKILL

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box or seated dumbell presses are great options.

WOD

10 Rounds of 1 Minute on 1 Minute off

Wall ball shots 20/14 lb 10/9′
Row for calories

Workout notes

We have another interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.    For the wall ball shots use a weight with which you can work through most of the minute with a small number of larger sets rather than slugging away with a heavy ball and getting a couple of reps at a time.  On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of wall ball shots + calories so you should have one big number at the end of the workout.

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval. If you have pull-ups down and would like to step up the difficulty level, give chest to bar pull-ups a try.

WOD

20 Rounds of 30 seconds on 30 seconds off

(odd) Sandbag cleans 100/70 lb
(even) Air assault bike for calories

Workout notes

We have an interval style workout for today with ten opportunities to work at each of two stations. You will be working for thirty seconds with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.  We’ll score this workout by the total number of cleans + calories so you should have one big number at the end of the workout.  If you are stepping up your intensity level over what you might normally sustain in a workout without rest you will likely feel a bit more fatigued than normal so do your best hold to consistent numbers through all twenty rounds of today’s workout.

 

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Skill

Deadlift
4-4-4-4-4

Work up to a strong effort set of four 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 10 Minutes

50 Lateral burpees over the bar
35 Front Squats 135/95 lb
20 Push Jerks 135/95 lb

Workout notes

Today we have another variant of a chipper style workout performed as an AMRAP.  We’ll start with a large set of a body-weight conditioning movement and then move on to two weightlifting movements.  All three elements and set sizes will have a high level of difficulty. Starting with a large set of burpees can be daunting.  Move at quick but sustainable pace so you leave something in the tank to tackle the high rep barbell stuff that follows.  As you warm up, test out both the front squat and push-jerk weight.  Ideally you can knock out high rep sets with both movements.

Skill

60 seconds plank hold
60 seconds rest
90 seconds plank hold
90 seconds rest
120 seconds plank hold

We’ll use a clock set for seven minutes for today’s skill work and tackle three increasing intervals of a plank hold. The plank focuses on midline strength and stability so focus your attention on keeping your core tight without sagging or compensating by moving the hips vertically.  The difficulty level of this skill work is up to you but make each work period meaningful by doing your best to hold the same positioning throughout. Plant your arms on the ground or rest on your elbows and do your best to keep glutes and midline tight with your hips inline with your body.

WOD

AMRAP in 15 Minutes
50 Push-ups
200M Run
100 Sit-ups
200M Run
50 Kettlebell swings 32/24 kg
200M Run

Workout notes

Today’s workout is a time priority workout in the format of  “chipper”.  The set sizes for each movement are fairly large so your round count will be on the lower side relative to a workout with smaller rep counts in each round.  There is a lot of separation between movements when you add in the runs so this is your chance to try and hold a higher intensity level than normal!  The push-ups for example will most likely be the big challenge in this workout but you will have several minutes to let your arms recover once you get through those first fifty. The same goes for the sit-ups and swings.  In a format like this you can tackle each movement with nearly max effort so hit it hard when you hear that 3,2,1 … Go!

WOD

3 rounds of 2 minutes on 1 minute off at each station

toe to bar
two arm dumbbell walking lunge steps 50/35 lb
double unders

Workout notes

Today we have a three round interval workout with three stations. You will work for two minutes and have one minute rest to transition and recover.  Two minutes is a long time for any of these movements so start by working at a sustainable pace early on and try to maintain your effort on your second and third attempts at each movement.  If you are working on mastering double unders this would be a great opportunity to get an Rx on the board! Use each two minute interval to attempt double unders with some controlled rest between attempts.  If you already have double unders in the bag you could game the workout by going easy at the first two stations but that is not the intent of this format! Keep the intensity high in each work period and use those one minute rest periods to recover!