Author: cfdavis

WOD

3 Rounds for time

20 Power snatch 75/55 lb
400M Run
20 Overhead walking lunge steps 75/55 lb
400M Run

Workout notes: Today’s workout is a three round triplet with two weightlifting movements separated by a monostructural run. The benchmark load is on the lighter side and we have a long of running so this workout falls into the oxidative time domain. Even though you can treat those runs as a bit of recovery from the barbell be sure not to go so heavy that you are working at max effort and find yourself totally depleted on the runs. Your load should be light enough you can complete each round on the barbell in 2-4 sets.  The OHWL steps will be done in place with the barbell. Be sure to full test out the load overhead and make sure you can maintain an upright torso and locked out arms. If overhead mobility is an issue for you switch to front rack lunges.

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

for time
10-9-8-7-6-5-4-3-2-1
Hang power clean 115/85 lb
Front squat 115/85 lb

Workout notes: Today’s workout is a classic CrossFit combination of movements that compliment each other in this format. We saw this combination on 9/1/16 and it was a doozy. This time around we will lighten the load as our benchmark and increase the reps. Combined in a task priority workout where your rep counts drop in each round you should try to maintain a high intensity level as you become more fatigued. Remember to rest prior to each of your last set of hang power cleans so you don’t have to complete an extra rep before starting those front squats!

Skill

Handstand work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

AMRAP in 15 Minutes
10 Deadlift 225/155 lb
200M Run
30 Double unders

Workout notes: Our metcon today is a time priority triplet.  15 minutes is a longer format so you’ll to choose a weight you can consistently perform each round in at least 2-3 sets for the duration of the workout.  If you find yourself having to perform singles or compromising your form to complete each round you may have gone too heavy. This workout is a great opportunity to work on your double unders so if you are new to them attempt a number you can achieve in every round within at least a minute of work.

Skill

Front Squat
5RM

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up *
Alternating Dumbbell Snatch 50/35 lb

*you may use your dumbell as an anchor and target if you like

Workout Notes: We saw a similar workout on May 15. In that workout we had the same set size for every round and in this workout we’ll increase the difficulty a good deal by increasing the rep count as we complete rounds. You’ll still complete as many reps as possible but you’ll be more likely to finish in the middle of one of the larger rounds.    For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.   If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.

Skill

Two rounds of Tabata alternating between both movements

Toe to Bar
Plank Hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that will be 16 rounds total for 8 minutes total.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  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. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD

5 rounds of 3 minutes on 1 minute off

3 Power Cleans 135/95 lb
6 Push jerk 135/95 lb
9 Lateral burpees over the bar

Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini amrap accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps.  Restart with the power cleans at the start of each interval.   You will be using the same load for power cleans and push jerks so base your weight off of your push jerk load. Going unbroken is never required but in this case you should definitely be able knock out an easy set of 6 jerks when fresh. Pacing will be important here. Sprinting the first round is most likely not a good strategy because this workout is on the longer side.

Skill

EMOM for 10 Minutes
2 Hang Squat Clean

Spend a few minutes working on the the hang squat clean.  Start by deadlifting the barbell into the hang position and pausing at full extension. From there lower the bar to the mid thighs and open the hips to create vertical hip drive and drop under the bar and stand up for each rep.  This lift is difficult as it requires a high level of control as you violently open the hips to generate some momentum on the bar in order to drop under.  The challenge for most lifters will be in pulling the bar back into the receiving position as as you drop under.  As always, start light and increase only if you have the mechanics down.

WOD

AMRAP in 9 Minutes
6 Air Squats
3 Push-ups

Workout notes: Today we have a high intensity, short time domain couplet with two bodyweight movements.  By air squats we mean only body weight.  It will be tempting to short the range of motion by not hitting full depth in the squat but don’t shortchange yourself by shortening your depth as you get tired.  Squat to the depth you are capable of throughout the entire workout. If you are proficient at push-ups you should have no trouble moving through these small set sizes so the focus should be intensity! Perform quick transitions and work at a fast but sustainable pace.

WOD

With a Partner!
2 Rounds of 4 Minutes at each station

Rope Climbs
Kettlebell Swings
Strict Ring Dips
Rest

Workout Notes: We’re tackling a partner workout today! Text your bestie or workout pal and meet them at the gym today for some fun! You can choose your partner when you get to class of course as well or Coach Alex will help you find someone that will be a good fit! You will be moving through 2 rounds at 3 different stations working for 4 minutes at a time followed by 4 minutes of rest. You can trade off work with your partner however you choose. If you and your partner need to scale movements in different ways that’s ok, you will want to partner with someone who can move at the same pace as you throughout a workout regardless of how you are scaling each movement.  Have fun and work hard!

WOD

AMRAP in 30 Minutes
200M Uneven Farmer Carry
40 Double Unders
20 Burpees
40 Double Unders

Workout notes: Today’s workout falls into a longer time domain. Most of your time will be eaten up by the longer farmer carry and then you’ll have to complete a total of 80 double unders and 20 burpees.  Use weights that are challenging for the farmer carry but use weights that you can carry at least 50M while fresh.  If you are new to double unders this will be a good opportunity to practice in smaller sets.  If you have double unders commit to a number of them in each set, 10 or 20 rather than 40 would be good if you are consistent but not quite an expert yet.