Author: cfdavis

WOD

AMRAP in 20 Minutes
8 Pull-ups
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps 

Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar.  Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here.  If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position.  If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat.  Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes

30 Double Under
15 Kettlebell Swings 32/24 kg

Workout notes: Today’s workout is a time priority couplet featuring two common CrossFit movements.  You’ll score as many rounds and reps as possible in 10 minutes of double unders and kettlebell swings.  If you are still working on double unders today would be a great opportunity to focus on the movement. The first option is to cut the volume down in each round to a number you think you could perform in at least 60 seconds.  If that seems out of reach and you are scaling to single unders commit to making at least one double under attempt for every 15 single unders that you perform.  Remember that the kettlebell swing can be first scaled by performing swings to eye level if you are attempting to swing a heavier weight than you normally do.

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 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes: Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpees buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes

30 Sit-ups with medicine ball 20/14 lb
200M Run
30 Push-ups
200M Run

Workout notes: Today’s workout is a time priority triplet.  We are pairing sit-ups and push-ups with a short run. The volume for both movements is on the hight end in each round but you have two 200M runs separating them.  The sit-ups and push-ups will give your breathing a bit of recovery from the runs so use this opportunity to test pushing the run pace a little but.  If you can glance at the clock as before and after each run start at a moderate pace and try to reduce your run splits as you are working.  Your push-up pace is likely to slow down as it is primarily strength based so increasing those run speeds will help you keep working at a steady pace.

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Skill

Squat clean

1-1-1-1-1

Spend some time today working up to a strong effort Squat clean. We will be lifting without the EMOM timer today so you take your time between attempts and try to get a little bit more weight on the bar than you might during lifting on the interval clock.  This doesn’t mean you will necessarily work up to a max for the day but you can use this opportunity to test a heavier weight than you might normally.  Focus on keeping your hips down during the first pull from the floor and quickly drop under the bar after driving the bar upward with the hips.  Turn your elbows over quickly and release your grip on the bar as you receive it at your shoulders. All of the load on the bar should be resting on your shoulders in the bottom of the squat.  Try to maintain a vertical torso and keep those elbows up as you stand up to finish the lift.

WOD

AMRAP in 10 Minutes
30 Air Squats
10 Sumo deadlift high-pull 95/65 lb

Workout notes: Today we have a time priority couplet with two of our foundational movements.  The air squat is an unloaded bodyweight movement.  Your bodyweight squat should look no different than your squat with a barbell. Initiate the squat by sending the hips back and down and descend until your hip crease passes the top of your knee.  Keep your chest up throughout the movement and take special care to keep your knees tracking over the line of your feet rather than collapsing inward.  The sumo deadlift high pull begins with a wide stance with your feet pointed out such that your shins are parallel to the bar. Your hands should be about two thumbs length apart in the center of the bar.  Drive the bar upward and violently open your hips to create vertical drive on the bar.  Your score will be the total number of rounds and additional reps you perform in 10 minutes.

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of overhead reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. If you’re ready, give free standing handstands a try.

WOD

AMRAP in 12 Minutes

10-20-30-40 … *
Alternating Kettlebell Clean & Jerk 32/24 kg

*10 Burpee Box jump 24/20 after every round

Workout notes: Today’s workout is a time priority couplet with a difficult ascending rep scheme for the weightlifting movement and a set number burpee box jumps.  You’ll start with 10 reps of kettlebell clean and jerks alternating arms with every rep.  For this movement we’ll take the kettlebell all the way to the floor for every rep.  Power clean the kettlebell to your shoulder while rotating it around your wrist so you have the bell in a stable pressing position prior to going overhead.  Keep your elbow tucked in and pointing down in the receiving position of the clean. From there we’re essentially performing a shoulder to overhead movement.  You can push press or push jerk the kettlebell overhead.  Each round ends with 10 Burpee box jumps so your score will be the round you completed all the kettlebell reps AND all the burpees plus any additional reps.  So if you completed the round of 20 and then got one burpee box jump in the round of 30, your score would be 20+31.

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the end of the workout will be the sum of your lowest scores for each movement. Start each tabata by attempting a challenging number but don’t go to failure. Start with  a difficult  but potentially sustainable number. If you you drop a rep or two by the end of each round that’s okay!

WOD

for time

1000M Run

then

5 rounds of

20 Wall ball shots 20/14 lb 10/9 ‘
10 hang power snatch 95/65 lb

then

1000M Run

Workout notes: Today’s workout is a task priority couplet with a 1K run as a buy in and cash out.  The 1000M run is out of the roll up doors and around the backside of the complex. You’ll run east on 2nd street until you reach Cantrill and return on the same route. After your first run you’ll hit five rounds of a wall ball and snatch couplet.  Both runs represent a large part of the workout but you won’t want to go out so hard on the run that you don’t leave anything in the tank for the wall balls and barbell work.  The second run will be a difficult test and a good opportunity to test your capacity while under fatigue.  Go hard on that last effort! Start by running the first 500M at a sustainable pace and test your limits the return trip by getting out of your comfort zone and pushing the pace!  If the volume of this workout looks like a lot, consider scaling the run distance and/or the number of rounds for the couplet.