Month: March 2019

Skill

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

for time

100 Double unders
90 Sit-ups
80 Double unders
70 Sit-ups
60 Double Unders
50 Sit-ups
40 Double unders
30 Sit-ups
20 Double Unders
10 Sit-ups

Workout notes

Annie’s gone bananas! This workout is a little something like the classic CrossFit benchmark “Annie” but it in this version we’re adding some volume to both the double unders and sit-ups.  The total double under volume for the benchmark version of this workout is three hundred reps. If you have double unders in the bag that number of reps is within your capabilities but if you are new to the skill you’ll want to scale the volume of reps based on where you are at with the skill.  A good starting point would be cutting the volume in half or shaving off that first round.  Make sure to take a look at the total number of sit-ups in this workout before you start. If you are regularly making it to classes this volume will be a little higher than normal.  If you are new to CrossFit or haven’t done a workout like this before make sure to scale the reps appropriately.  Consider starting at 50 down to 10 rather than 90 to 10.

WOD

AMRAP in 30 Minutes

12 Strict pull-up
21 Front squat 135/95 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a difficult rep scheme.  Each round starts with a fairly large set of strict pull-ups most of us will need to break up the pull-ups into several small sets adding rest between sets as you fatigue.  After the pull-ups you’ll encounter a large set of moderate weight squats. Use a weight with which you can knock out each round in around two to four sets.  A lot of your time in this workout will be spent out on the run so a max effort set of squats might slow those down.  Use a workout strategy that has you moving consistently throughout the workout.

WOD

6 Rounds of 1 minute on each station

Toe-to-bar
Double under
Push-up
Rest

WORKOUT NOTES

Today’s workout will be scored by the total number reps you complete across all six rounds.  Scale the toe-to-bar to a hanging knee raise, v-ups or even sit-ups if toe-to-bar is not an option.  Do your best to avoid tearing and switch movements if you feel a tear coming on as the workout progresses.  One minute is a fairly short time for push-ups so start with a large set in each round and then tackle the rest of the minute in smaller sets.  If you are new to double unders this would be a great workout to practice the skill.  You will have six opportunities to get as many double unders as possible.  Even if you are scaling to single unders use this opportunity to make a few attempts at some double unders in every round.

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

AMRAP in 15 Minutes
200M Run
10 Deadlifts 225/155 lb

Workout notes

We have a very simple and classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 10 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static, bending only at the hip and knees! The run will act as a little bit of recovery for you but push the pace and try to move quickly so you don’t lose too much time getting out to the two hundred meter mark and back.

Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

for time

21-18-15-12-9-6-3
Medicine ball sit-ups 20/14 lb
Left leg step ups w/ medicine ball 24/20″ 20/14 lb
Right leg step ups w/ medicine ball 24/20″ 20/14 lb

Workout notes

Today’s workout has seven rounds starting with a large set of twenty one and descending to a small set of three.  The descending rep scheme is there to help you keep the intensity high for the entire workout.   We’ll be hanging on to a medicine ball throughout. For the sit-ups tap the ball behind your head with your shoulders on the ground and then again between your feet to finish each rep.  After the sit-ups we’ll tackle some lightly weighted step ups(hold the ball anyway you like) and alternate legs only after you have completed an entire round on one leg.  Performing large sets on one leg increases the difficulty a lot versus alternating with every step so work at a sustainable pace by taking a short moment to recover on top of the box as you work through each round.

Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced move so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes
15 Wall ball shots 20/14 lb 10/9′
20 Alternating dumbbell power clean 50/35 lb
15 Kettlebell swing 32/24 kg

Workout notes

Today’s workout is a long duration triplet with three difficult conditioning movements.  The set sizes for each movement are on the smaller side but that doesn’t mean you need to do each movement “unbroken”.  Use loads that allow you to work continuously regardless of how you break up each set.  With that being said don’t use weights that are so heavy you won’t be able complete any large sets.

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

50 alternating dumbbell snatch 50/35 lb
50 burpees
50 alternating dumbbell snatch 50/35 lb

Workout Notes

Today’s workout comes in the format of a chipper.  We start and finish with a large set of alternating dumbbell snatches.  After your first set of snatches you have fifty burpees to work through.  That large set of burpees will be fairly challenging following the snatches so break up that first round as needed in order to keep a little in the tank for the burpees.   Your score for this workout will be the total time it takes for you to complete all one hundred and fifty reps.

Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Air squat
Strict press 45/35 lb

Workout notes

Today’s workout is a short couplet with a high intensity focus.  We’ll start with small sets of air squats and strict press ascending by three reps in every round.   Air squats are one of our most functional movements. For each rep you should be squatting as far below parallel as your range of motion allows.  Pay attention to your squat depth and hold the same standard for the entirety of the workout.  For the strict press focus on keeping your core tight and pressing overhead without adding any assistance from the lower body.  The benchmark load for the workout is an unloaded barbell. You should be able to complete several rounds without breaking up the set of presses while under fatigue. If the benchmark load is on the heavier side scale the presses to light dumbbells or a training bar if needed.

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
10 Sandbag cleans 100/70 lb
Max calorie row

(even)
10 Two arm burpee dumbbell deadlift 50/35 lb
Max calorie air assault

Workout notes

We’ll use a ninety second timer for today’s workout along with a 1:1 work rest ratio.  We have thirty minutes on the clock and we’ll alternate between two stations. You will have five opportunities at each station. Your score will be the total number of calories you score on the rower and bike. We start each round with with ten reps of sandbag cleans or dumbbell burpees.  Choose dumbbells and a sandbag that let you perform continuous repetitions with short rest.  Ideally you are finishing your ten reps in less than sixty seconds which will give you time to hop on the rower or bike for a short, high intensity sprint. If class sizes are large one group will work while the other rests to make the most of the bikes and rowers.

Heats for 19.5 will start shortly after 10:30! BBQ and party to follow. All CFD members are welcome!

WOD

5 Rounds of

21-15-9

Thrusters 65/45 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between rounds

Workout notes

This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds.