Month: June 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

AMRAP in 10 Minutes

15 Kettlebell swings 32/24 kg
30 Double unders

WORKOUT NOTES

We have two movements in today’s workout.  Each round starts with a small set of double unders.  This workout is a great opportunity to work on the skill. If you are just getting started with double unders but aren’t sure how long thirty reps will take you, decide on a number of reps you could complete in about thirty to forty-five seconds and scale the number in each round to that amount.  If you start failing reps give yourself a minute max and move on to the kettlebell.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.  Each round includes fifteen kettlebell swings.  If you are proficient at both movements this workout will feel like a fairly kettlebell dominant workout.   You are not required to go unbroken during the workout of course but your chosen weight should be one that you could easily perform a set of fifteen when fresh.

SKILL

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

for time

50 Pull-ups
400M Run 50
Push-ups
400M Run
50 Sit-ups
400M Run
50 Squats
400M Run

Workout notes

Today’s workout follows the same chipper pattern as the CrossFit Girls workout “Angie” but we’re cutting the volume of each movement in half and inserting a run after each station.  You’ll still find difficulty in the high rep counts but were starting with what is probably the toughest and progressing to the easiest.  Adding the runs gives you a bit of recovery during those first two, arm heavy sets but they’ll take up a large chunk of your time so keep the intensity high and move as quickly as you can sustain!

SKILL

Two rounds of Tabata alternating between movements

Arch Hold
Hollow Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

5 Rounds with one minute on each station

Box Jump 24/20″
Air assault bike for calories
Two arm dumbbell push press 50/35 lb
Rest

WORKOUT NOTES

Today’s workout is a five round interval workout with one minute spent working at each of three stations.  You will have one minute rest after each round.  The total workout time is just shy of twenty minutes so even though we’re only working for a minute at time remember that this is a longer duration workout.  Do your best to work through each three minute round at high intensity but moderate your pace so you can sustain your effort for the entire workout.

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

21-15-9
Deadlift 225/155 lb
Burpee

Workout notes: This deadlift should be fairly light compared to your max but moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps when choosing your weight.  The toughest but fastest burpee standard is going to be sending both feet back while going down and then forward at the same time prior to jumping.  You can easily moderate the difficulty by stepping forward and/or backward and eliminating the jump at the end of each rep.  Scale to a sustainable standard that allows you to keep moving through all three rounds.

SKILL

2RM Strict weighted pull-up

Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

5 Rounds with 1 minute on each station

Wall ball shots 20/14 lb 10/9′
Rest
Power snatch 75/55 lb
Rest

WORKOUT NOTES

We have an interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute at each station 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.  When it comes to the snatches you want to use a weight light enough that you can hang onto it for “Touch and Go” sets.  The weight you choose should not be so heavy that you are forced to perform single repetitions at any point.  We’ll score this workout by the total number of wall ball shots + snatches  so you should have one big number at the end of the workout.

WOD

6 rounds of:

1 minute of rowing
1 minute of double-unders
1 minute of push-ups
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity.  If you are scaling the double unders to single unders make a few double under attempts in every round so you get some practice in. If you have the double under mastered you could easily game this workout by going easy at the other stations but that is not the intent of this workout!

WOD

In teams of 2 or 3

AMRAP in 30 Minutes

40 Burpees
30 Sandbag bear hug squats 100/70 lb
400M Run as a team

Workout notes

Partner up or find a team for today’s workout!  We’ll tackle this long duration workout in teams of two or three.  Each round starts with forty burpees then thirty sandbag squats with one person in the group working at a time.   There is no prescribed amount that each partner needs to do so divide the reps up between partners as you see fit.   To maximize your performance make sure someone is always working while the other partners are resting and try to never have anyone resting for two long. Keep your burpees in small sets of 1,2 0r 3 to keep the speed of each burpee up.  When it comes to the sandbag squats you’ll want your set sizes to be bigger to minimize transition time.  Use a sandbag weight that all partners can easily squat for several reps when fresh.  After you’ve finished your work in the gym the team will head out on a 400M run together and then start working on another round when everyone returns.

Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

for time

21-15-9
Power clean 135/95 lb
Push jerk 135/95 lb

Workout notes

Today’s workout is a short duration couplet with two barbell movements.  Your score will be the time it takes for you to complete three rounds of power cleans and push jerks with a descending rep scheme. You will use the same weight for both movements so adjust your load based on the most difficult of the two.  For most of us that will be the push jerks.  The cleans can easily be completed by performing quick single repetitions with a short rest between reps.  That will likely take less time than trying touch and go reps as you’ll need to rest and recover between sets.  Single reps won’t make sense for the push jerks on the other hand because you would have to clean the bar from the floor for every rep. If you are in that situation you have gone too heavy. Use a weight that allows you to complete fairly large sets of push jerks.

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 skill 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

400M Run
21 Goblet Squats 24/16 kg
12 Kettlebell Snatch 24/16kg

Workout notes

Today’s workout is a long duration triplet with a short run and two lifting movements.  You’ll need one kettlebell for both of the movements done inside the gym.  The kettlebell snatch will likely be the most difficult of the two movements so choose a kettlebell light enough that you can snatch it overhead without compromising your form.  The kettlebell snatch is a little different than the familiar dumbbell snatch. All reps will be taken from the hang and you’ll need to rotate the kettlebell around your wrist as you punch up into the air to avoid having the kettlebell come crashing down on the backside of your arm.  Test out both your dominant and weaker arm to make sure you have an appropriate weight. Break the reps however you see fit but do your best to distribute the work evenly across both arms.  The run will take up a majority of the time in this workout so do your best to keep the intensity up during the runs and try to get back to the gym quickly.  It should be cooler today than earlier in the week, but still make sure to stay hydrated throughout this longer workout!

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two 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 10 Minutes
50 Sit-ups
35 Deadlift 155/105 lb
20 Hang power clean 155/105 lb

Workout notes

Today’s workout is short duration AMRAP with large sets of two weightlifting movements and sit-ups.  With the large sets we’re likely looking at low round counts so don’t be intimidated by the potential volume but moderate your pace so you can work continuously for ten minutes.  Most of us won’t be able to do the barbell movements “unbroken” so just work in sustainable sets that allow you to work continuously with short rest.  The hang power clean should be the most difficult of the two barbell movements so adjust your load based on the clean and use the same weight for the deadlift.