Month: June 2019

Skill

EMOM for 10 Minutes

20 seconds of Kipping pull-ups then 20 seconds of double unders

We’re working on two difficult skills today.  You will have ten rounds to work on the kipping pull-up or kipping swing as well as  double unders.  Twenty seconds should give you you enough time to work on one strong set of kipping swings or pull-ups prior to knocking out some double unders.  Experienced athletes can work on getting larger sets of pull-ups. If you are new to the movement work on coordinating the kipping swing so you can repeat the movement for successive reps.

WOD

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Two arm dumbbell suitcase walking lunge steps 50/35 lb
Rest

Workout notes

Today’s workout is a five round interval workout with one minute of work at each of two stations and another minute of rest.   For the minute of wall ball shots use a medicine ball and target height that allows you to start each round with a large set and then recover momentarily so you can knock out a couple of smaller sets with your remaining time.  In the other working minute you’ll complete as many lunges as possible using a pair of dumbbells held at your side.  Use dumbbells where you can keep your torso upright and push up with your leading leg without folding forward at the hip.  If you are collapsing at the midline to finish your reps you have gone too heavy or may need to perform bodyweight lunges instead!

Skill

Front squat w/2 second pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

AMRAP in 10 Minutes *

Push-ups

7 Kettlebell swings 32/24 kg EMOM *

WORKOUT NOTES

Your score for today’s workout will be the total number of push-ups completed in ten minutes.  You will have a “buy in” of seven kettlebell swings every minute starting at 0:00. Do your best to move quickly through the swings and scale the load/volume if needed so you leave at least forty-five seconds to work on push-ups.  Remember that the push-ups will fall off fast so break them up early and often. Do your best to keep moving and knock out a small set immediately after you get off your last kettlebell swing.

WOD

Every 5 Minutes for 6 rounds*

Each round for time
400M Run
15 Burpees to a plate

*Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock.

Workout notes

For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your later rounds.  If you are not sure you can make the 400M run and 15 burpees in the first rounds with some time to rest you can scale the volume by decreasing the burpees or shortening the run.  Your run and burpee speed should be much quicker than if this were just a 30 minute AMRAP of the two movements.  Make sure to stand tall on the top of your plate for each burpee with open hips to complete the rep. The size of the plate is your choice today! If you are unable to make the interval at any point adjust your run or burpee number accordingly.

WOD

Tabata Row for calories
Tabata Alternating dumbbell snatch 50/35 lb
Tabata Box Jumps 24/20″
Tabata Thrusters 45/35 lb

One minute rest between tabatas

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for a full eight rounds on each movement with a minute rest to transition and recover between stations.   For the row you’ll want to wind up the flywheel quickly and hold a higher pace than you normally would in an interval workout with a longer duration. Do you your best to moderate your work so you score close to the same number of calories in each round. One extra calorie in a round likely won’t be worth the effort. For the snatches and thrusters use a weight with which you can work through most of the twenty second interval. Pace your box jumps by resting momentarily on top of the box and trying to hold a set cadence for all eight rounds.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

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. Keep your feet on the ground or 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. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 15 Minutes

200M Run
15 Kettlebell swings 32/24 kg
10 Chest to bar pull-ups

Workout notes

Today’s workout is a long duration triplet with a short run along with a small set of kettlebell swings and pull-ups. The set of swings are not meant to be max effort so break up the set of fifteen into one to two sets so you can protect your grip for the upcoming set of pull-ups.  Similar to the classic CrossFit workout “Helen”, the set of pull-ups might seem like they are on the smaller side but they’ll feel much harder than usual due to the preceding kettlebell swings.  Chest-to-bar pull-ups present a much harder challenge than chin over bar pull-ups.  Scale to chin-over-bar pull-ups, jumping pull-ups or a standard  that you can consistently maintain deep into the workout when you are fatigued.

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

AMRAP in 10 Minutes
30 Double Unders
10 Dumbbell hang clean & jerks 50/35 lb

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 dumbbell.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.  Each round includes ten dumbbell hang clean and jerks.  Break up the set of ten in any way you see fit but do distribute the work evenly across both arms.  You can alternate every rep or do small sets on each arm.  Use a dumbbell weight light enough that you could perform all ten reps in a row when you are fresh.

SKILL

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 20 Minutes

2 Front rack walking lunge steps 155/105 lb
4 Front squats 155/105 lb
8 Push-ups

Workout notes

This workout is a long duration triplet with low rep counts for each movement.  Considering the lower rep count the suggested load on the barbell steps is heavier than usual.  If you do choose to test a heavier weight than what you normally use be sure to use a load with which you can easily complete the lunges and squats in quick succession when fresh.  You don’t necessarily need to go “unbroken” during the workout but don’t use a weight that makes it impossible.  The highest volume movement will come in push-ups.  In a long workout like this your push-ups will inevitably fall off so plan on adding rest and breaking them up early and often if needed.  Choose a scaling option that you can maintain for all twenty minutes.  We’re probably looking at a fairly high round count for this workout so transition quickly between movements and aim to keep the intensity up for the entire workout.

SKILL

EMOM for 10 Minutes

Slow pull power clean + split jerk

Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Reset your grip and stance to setup for the jerk if needed and start with a quick and explosive bend of the knees prior to driving your body under the bar. In the split jerk you should receive the bar in a deep lunge with your weight distributed evenly across both legs.  Recover by bringing the front foot back first and then the back foot forward second. With a heavy load overhead this will help lessen the distance you need to travel to finish the lift.

WOD

for time

1-10
Sumo deadlift high pull 95/65 lb
Burpee

Workout notes

Yesterday’s workout was in a longer time domain and today we are looking at a workout that lands in a shorter sprint style time domain. The sumo deadlift high pull should be light enough that you could complete each round in sets rather than singles.  In other words, if you’re breaking up the round of two, you went too heavy!  The rep scheme starts with one rep of each movement, then two, three, four and so on until you finish the round of ten.  There are a total of fifty-five reps of each movement in an ascending rep scheme which is a bit deceiving! You’re about halfway after you finish the round of seven with three rounds to go.  Pace yourself early on so you can keep the intensity high at the halfway point.

SKILL

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

4 Rounds with one minute on each station

Air assault bike for calories
Two arm dumbbell power cleans 50/35 lb
Sit-ups
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout is a four round interval workout with four stations and one minute rest between rounds.  You will have four opportunities to accumulate reps at each station.   Use a medicine ball and dumbbell weight that allows you to work continuously for most of sixty seconds and do your best to work for most of the minute while performing sit-ups.  Push the air assault bike to a strong level but moderate your pace somewhat so you are able to continue working when you transition off of the bike and onto the cleans. An all out bike sprint is exceptionally fatiguing so estimate a pace that you could maintain for a twenty minute workout and try to hold that number rather than going all out in the early rounds.

WOD

5 Rounds with one minute on each station

Row for calories
Rest
Sandbag squat clean over the shoulder 100/70 lb
Rest
Push-ups
Rest

Workout notes

We’ll have thirty minutes on the clock for today’s interval style workout.  You’ll have five opportunities to work at each of three stations for one minute with an equal amount of time to rest between stations.  We’re introducing a new variant on the sandbag clean.  For this workout pull the bag from the floor by opening the hips to drive it upward and drop under it to catch the bag in the bottom of your squat.  Stand up and toss the bag over your shoulder to finish the rep. This movement will be similar to a medicine ball cleans, only heavier and with a toss over the shoulder. The push-ups and rowing should be familiar to you.  With additional rest after every work period you can try to keep the intensity a little higher than in a workout when you did not have the recovery period so try stepping up your row pace or push-up standard if you are ready for a challenge and make sure to work all the way through each minute!