Month: September 2019

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

(even)
10 Pull-ups
15 Wall ball shots 20/14 lb 10/9′
Max effort row for calories

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with ten pull-ups and ten wall ball shots prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need two medicine balls as well as a rower and a bike.  Two athletes will be working at a time starting with the pull-ups then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on pull-ups but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. The total volume of pull-ups and wall ball shots is fairly high so scale the volume if needed so that you finish the wall ball shots with enough time to knock out some calories at each station.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 15 Minutes

50 Sit-ups
35 Push-ups
20 Box Jumps 24/20″

Workout notes

Today’s workout is a time priority triplet with three bodyweight movements.  Our set sizes are fairly large for all three movements and the workout is in a longer time domain so you’ll want to pace each movement early on.  All of our movements are functional full body movements but the sit-up, push-up and box jump are somewhat isolated to midline, arms and legs respectively.  Keep that in mind as you transition between movements.  Keep the intensity as high as is sustainable and count on a little bit of recovery as you transition between movements.

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

AMRAP in 10 Minutes

10 Hang clean & jerk 115/85 lb
30 Double unders

Workout notes

We have two movements in today’s workout.  Each round starts with a tough set of barbell hang clean and jerks and finishes with a small set of double unders.  Break up the set of ten as needed but be sure to load up the bar to a weight you can complete multiple reps in a row.  If you are forced to stick with single repetitions, you have gone too heavy!   If you are new to double unders this workout is a great opportunity to work on the skill.  If thirty reps seems like a lot adjust the amount to a number that  you could complete in about thirty to forty-five seconds.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

5 Rounds with one minute on each station

Goblet style kettlebell walking lunge 32/24 kg
Rest
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with an even one minute work to rest ratio.  The total workout time will land just under twenty minutes so consider this a long duration effort.  Each round starts with a set of lunges holding a kettlebell at the chest while you work for 60 seconds. Hopefully the goblet style lunge will help you keep your torso upright throughout the movement.  If mobility or holding the weight is an issue consider scaling to bodyweight lunges.  You will have a minute to rest before starting a minute of rowing on the Concept 2 ergometer.  With a full minute rest after each station you can step up the intensity  but remember that you are looking at longer workout so stay shy of max effort and keep something in the tank for those later rounds.

Skill

EMOM for 10 Minutes
2 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique. Plan to end at a weight that is equal or heavier than the weight you plan to use in the workout.

WOD

5 Rounds for time

20 Alternating dumbbell snatch 50/35 lb
10 Left arm dumbbell thrusters 50/35 lb
10 Right arm dumbbell thrusters 50/35 lb

Workout notes

Today’s workout is a five round couplet with two dumbbell movements.  Each round starts with a large set of alternating snatches and finishes with a set of ten one arm dumbbell thrusters.  You aren’t required to complete the thrusters as an unbroken set but it would be a good idea to use a weight light enough that ten were possible.  Ideally you are getting through each set of ten thrusters in two sets at most.

Skill

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.

WOD

7 Rounds of

30 seconds of two arm dumbbell burpee deadlift 50/35 lb
30 seconds rest
30 seconds air assault bike for calories
30 seconds rest

Workout notes

Today’s workout clocks in at just under fourteen minutes and your score will be the total number of repetitions you complete in seven rounds at each of two stations.  The two arm burpee dumbbell deadlift starts by performing a burpee with your hands on the dumbbells as you drop your chest to the floor between both dumbbells. As you stand up you’ll deadlift the dumbbells to the hang position to complete the rep.  Continue by lowering the dumbbells back down and starting your next burpee.  Drive your feet as close to the dumbbells as you can when you come out of the burpee so you are in a solid starting position for your deadlift.  At the other station you will have thirty seconds to accumulate reps on the bike.  Pay close attention to your rpm’s and try to establish a sustainable pace.  The rest is short and a high intensity bout of air assault can be devastating so keep that flywheel spinning but hold back a bit in the early rounds. For larger classes we’ll get into groups of four and share the bike and dumbbells.  If that is the case transition out of the stations quickly so your partners can jump on during their intervals.

WOD

3 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Kettlebell swings 24/16 kg
Box Jumps 24/20″
Two arm dumbbell push press 35/20 lb
Row for calories

Workout notes

This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad” and in fact it has an almost identical setup to the classic CrossFit benchmark.  Count your total number of repetitions completed in all 3 rounds to come up with one total score.   This format has an interesting combination of movements with light benchmark loads.  Ideally choose scaling options that allow you to maintain a fairly high intensity level for the entire duration of the workout.  For the kettlebell swings and push press, you should be able to hold very large sets with your chosen weights working through most of the minute.

WOD

AMRAP in 20 Minutes

100M Uneven farmer carry
10 Squat clean thrusters 135/95 lb

Workout notes

Today’s workout is a long duration couplet with two weighted movements.  Use two objects for your farmer carry of uneven weights.  The load should be challenging but not impossible.  Ideally you can travel to the northern wall in the back parking lot without resting in the early rounds.  Later rounds will be tougher as your grip fatigues but ideally you are breaking up the carry only twice per 100M.  Remember to switch arms at the turn around point so that you are alternating which arm carries the heavier object.  The benchmark squat clean thruster load is on the heavier side so you will most likely want to tackle each set of ten as singles adding short rest between reps.

Skill

Tabata Arch Hold
Tabata Hollow Hold
Tabata Handstand hold

One minute rest between Tabatas

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  three rounds of Tabata plus a minute rest after the Arch and Hollow so our skill work will be 14 minutes long.     In the past we have alternated between the arch and hollow but today you’ll complete a full set of Tabata before switching movements.    Focus on maintaining a rigid core while you flex or extend your torso rather than just folding at the hips or raising your legs up. When it comes to the handstands kicking up for eight consecutive twenty second holds will be fairly difficult so plan on coming down a little early in each round if needed.

WOD

AMRAP in 10 minutes

10 Weighted step-ups 50/35 lb 24/20″
5 Strict pull-ups

Workout notes

Today’s workout is a short time priority couplet biased towards strength.  Weighted step-ups and strict pull-ups are going to be tough to perform at speed so expect this workout to feel a little different than lighter metcon where you can move through all of the reps quickly.  For the step ups grab a dumbbell and hold it anyway you like and re adjust as needed.  You can hold it on your shoulders or in a back rack so long as you have it under control. If you are still working on strict pull-ups scale by using a band or by performing ring rows if needed.  The pull-ups will fall off fast so break up the sets early and often if needed but keep the movement standard the same for all ten minutes.

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.

WOD

5 Rounds with one minute on each station

Alternating kettlebell clean & jerk 32/24 kg
Sandbag cleans 100/70 lb
Rest

Workout notes

Today’s workout is a five round interval workout with two stations and one minute of rest.  The kettlebell clean and jerk starts from the floor and ends with the kettlebell locked out overhead.  Kettlebell clean and jerks pose an added level of difficulty as they are somewhat awkward to lift.  You’ll want to start with the kettlebell between your legs and rotate your arm as you bring the weight up to the shoulder so it lands in a good position to press out overhead.  To start another rep reverse the process and switch hands while the the bell is on the floor.  We potentially have a high number of sandbag cleans in today’s workout.  if possible try to alternate the shoulder you are throwing the sandbag over to distribute the work evenly on both sides.