Month: January 2020

Skill

EMOM for 10 Minutes

1 Power clean + 1 Hang squat clean

We have simple barbell complex for our skill work today.  You will have ten opportunities to practice a power clean plus a hang squat clean.  The first rep of the complex starts from the floor.  Pull the bar off of the floor with your hips low and accelerate past the knees as you drive the bar up into the receiving position. Drop into a partial squat with your elbows out in front.  Ideally your finishing stance is such that you could drop into a squat if you needed to.  For there you’ll stand up and reset your grip as you lower the bar to the hang.  In the second lift we’re eliminating the pull from the floor so do your best to create momentum by aggressively opening the hips and dropping under the bar quickly and into a full squat.

WOD

AMRAP in 12 Minutes

9 Deadlifts 155/105 lb
6 Burpees
3 Hang squat clean 155/105 lb

Workout notes

Today’s workout has another pairing of two barbell movements along with a bodyweight movement.  Each round starts with a set of what should be very light deadlifts that go into a small set of burpees.  The final movement of this triplet is a small set of hang squat cleans.  The suggested load is on the moderately heavy side so you’ll want to base the weight you use off of the cleans rather than the deadlifts.  Be sure to test out a set of three and make sure they are fairly easy 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 15 Minutes

2 Strict press 95/65 lb
4 Walking lunge steps 95/65 lb
20 Double Unders

Workout notes

Today’s workout is a long duration AMRAP with two barbell movements and a small set of double unders.  The workout starts with a very small set of strict press.  The strict press will most likely determine the load you have on your barbell.  Ideally you’ll be able to hit two strict press in a row for the entire workout, even under fatigue. After your strict press you’ll have four lunge steps, two on each leg, while holding the barbell in the front rack.  Again we’re looking for a weight where four is an easy set, the difficulty will come in trying to transition quickly while spending minimal time resting between movements.  Finish off each round with a small set of double unders.  If you are still working on double unders this would be a great workout to try them.  Give yourself thirty seconds of attempts and move on to the barbell in each round.  Alternatively you can scale to single unders and use the drag ropes for an extra challenge.

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes
15 Kettlebell sumo deadlift high pulls 32/24 kg
10 Alternating kettlebell power cleans 32/24 kg
5 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is all about the kettlebell.  This ten minute triplet has three kettlebell movements.  We start with a large set of sumo deadlift high pulls.  In the SDHP you’ll setup in a wider than normal stance and drive the kettlebell up with vertical hip drive until it comes up just above the clavicles.  After fifteen reps switch to single arm power cleans where you will complete five reps on each arm.  For the cleans use your normal stance with the bell just underneath you,  in this movement you will need to incorporate some wrist rotation so each rep ends in a solid front rack.  Finish each round with five easy swings that probably won’t be so easy considering the movements leading up to it.  After ten minutes your score will be the total reps and additional rounds you complete.

WOD

4 Rounds of 4 minutes on 1 minute off

400M Run

then

Max reps pull-ups

Workout notes

Today’s workout is a little twist on the classic CrossFit benchmark “Nicole“.  In this version we’ll set the timer counting up and start a 400M run at 0:00, 5:00, 10:00 and 15:00 on the clock.  When you return from the run, spend your remaining time working on knocking out pull-ups. After nineteen minutes your score will be the total number of pull-ups you completed.   The run can be scaled by distance and if you are fast runner and/or good at pull-ups consider a more difficult pull-up standard like chest-to-bar or strict to moderate the volume a little and make the challenge tougher. If you are still working on pull-ups ring rows or jumping pull-ups are a great option.

WOD

7 Rounds of 2 Minutes on 2 minutes off

12 Two arm dumbbell deadlifts 50/35 lb
9 Two arm dumbbell hang power clean 50/35 lb
6 Two arm dumbbell push jerk 50/35 lb

Max box jumps 24/20″ in remaining time

Workout notes

Today’s workout is a seven round interval workout with a single round of dumbbell “DT” as a buy in and then max box jumps in your remaining time.   Getting through the deadlifts, hang cleans and push jerks can take a full minute or more unbroken so consider that when you are choosing what weights you’ll use for the workout.  Ideally you have dumbbells light enough that you could do each round with short rest between movements.  If you do need to set the dumbbells down, break them up strategically by adding your rest at the 11th deadlift and 5th hang power clean so you can minimize additional reps.

Skill

One round of Tabata

20s Arch hold
10s Hollow Body

Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to hold your best hollow position during the ten seconds that would normally be a rest period in the Tabata interval.   In general the best scaling option for both movements is to shorten your levers, meaning bring in an arm or leg or all four if needed.  Your focus should be on keeping your low back in contact with the ground as much of the ten second work period as possible.

WOD

5 Rounds of

3 minutes on 1 minute off

1 Power Clean 185/135 lb
5 Push-ups
10 Air squats

Workout notes

This workout is in the same format as the classic workout “The Chief”.  You’ll treat each of the three minute work periods as a mini AMRAP scoring as many rounds and reps as possible.  Restart each round at the top with one power clean. In the end your score will the the total number of rounds you completed plus an additional reps.  The benchmark load on the barbell is on the heavier side. With only one rep each round consider bumping up the weight you normally so long as you can move the bar efficiently.

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

5 Rounds for time

9 Power snatch 95/65 lb
15 Push Press 95/65 lb
21 Front squats 95/65 lb

Workout notes

This workout is a five round triplet with three barbell movements. We start with the most difficult movement, the snatch and progress to less technical movements but increase the reps.  The benchmark load suggests a light weight barbell so we’d encourage you to aggressively scale based on all three movements.  Essentially we’re looking for a weight you can move with ease, while keeping your mechanics efficient.  Use a weight that you can complete each piece in one to two sets fresh. Even though we have a large volume of reps total you should have a weight light enough that you can keep the intensity high for all five rounds.

Skill

EMOM for 10 minutes

1 slow pull power clean + power clean

For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before dropping into your receiving position.  From there reset the bar on the floor and finish the complex with a full speed lift.  In the second lift focus on passing through the same positions as in your slow pull clean.  Keep the hips low and maintain your back angle as you bring the bar off of the floor. For this skill work you can use a moderate load and practice your mechanics, keeping the weight the same across all ten minutes, or increase slightly if you have the technique dialed in.

WOD

4 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Air assault bike for calories
Dumbbell weighted step ups 50/35 lb 24/20″
Rest

Workout notes

Our workout today is a four round triplet with three minutes of work and one minute of rest.  For busier classes we’ll partner up and start at different stations.  For the kettlebell swings try to start each minute with a large set and then possibly a second or third if you have time.  On the bike you should work at a sustainable RPM rate for each round keeping in mind all three movements have a heavy emphasis on the legs so don’t go all out in those first rounds.  For step ups you can hold the dumbbell any way that you like so find a method that lets you work for most of the minute at a steady cadence.

SKILL

Strict HSPU

or

1 Strict Press + 4 push press

Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU you will be working on kicking up against the wall and performing a straight set of  reps.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls off quickly but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

AMRAP in 10 Minutes

10 Alternating one arm devil press 50/35 lb
10 See-the-lights sit-ups 25/15 lb

Workout notes

Today we have a moderate length couplet with a couple of unfamiliar movements.  Each round starts with a set of ten one arm alternating devil press.  For this variant you will use one dumbbell and alternate arms each rep.  Start with a burpee and keep one hand on the dumbbell, as you leave the deck you’ll bring the dumbbell off the floor and finish with it overhead prior to alternating.   A snatch or clean and jerk is acceptable.  This movement is probably new to you but keep in mind it’s simply a burpee plus a one arm dumbbell ground to overhead where you will alternate arms every rep.  Next you’ll knock out a set of see-the-lights sit-ups.  Keep a plate overhead with straight arms and make the movement a strict as possible.

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CFD | SWEAT

Reminder! Our new 45 minute, CrossFit inspired cardio class starts today at 4PM! All members are welcome and CrossFit experience is not required to participate.[/text-with-icon][vc_column_text]

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

10 Rounds of 30 seconds on each station
Sandbag squats 100/70 lb
Rest
Double unders
Rest

Workout notes

We’ll have a clock set for twenty minutes for this ten round interval workout.  Each round consists of thirty seconds of work:rest at each of two stations.  We start each round working for thirty seconds squatting a sandbag for as many reps as possible.  Hold the sandbag at your chest, bear hug style and practice keeping your torso upright while you descend all the way into your deepest squat.   Try to avoid making the squat easier by resting the sandbag on your legs in the bottom of each rep.  At the second station you’ll try to knock out as many double unders as possible.  If you are new to the movement stick with the speed ropes but if you are expert level consider giving the drag ropes a try.  If your scaling option is single unders feel free to mix in the drag rope as well to add another layer of difficulty.[/vc_column_text][/vc_column][/vc_row]