Author: cfdavis

Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 50/35lb
100M Run

Workout Notes:  Today’s workout starts with 10 alternating dumbbell snatches. 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”.  Because this is an AMRAP and the rep count is low today, take this opportunity to bump up the dumbbell weight from what you would normally use.  You will be running to the wall and back for a short break between your dumbbell snatch sets, push the pace if you can!

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WOD

AMRAP in 25 Minutes

200M Run
15 Push Ups
100M Uneven Farmer Carry

Workout notes: Pack your sunscreen and water! We’re working out outside today! Today’s workout falls into the oxidative time domain but we have two movements that are very strength based.  Push the pace on the runs so as to not lose time there and knowing that you will get some time to recover your breathing during the push-ups.  There is no prescribed weight for the farmers carry but you are encouraged to challenge yourself.  Choose two different weights that you are unable to carry the full 100M unbroken with.

WOD 

“Run Randy Run”

for time

45 Power Snatch 75/55 lb
1000M Run *
30 Power Snatch 75/55 lb
1000 M Run

Workout notes: In today’s workout we will perform a total of 75 snatches with a very light weight.  In the hero workout “Randy” you perform a total of 75 snatches for time.  Today we are going to perform 75 total snatches broken up by two 1000M runs.  Both sets are large so you should till be moving a fairly light weight.  The Rx weight is light so there will most likely be a large number people that are able to Rx the weight but be sure to keep the load light enough that you are not forced to perform single reps.

*Our 1,000M Run has changed! We will now head out on the 400M run course all the way to the sidewalk, when you hit the sidewalk turn left and make your way down to Cantrill and then head back to the gym following the same course.

Skill

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Ups

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A successful EMOM like this would be hitting the same number every round.   This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.  Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.

WOD

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/85 lb
10 Kettlebell Swings 24/16 kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.  For those of you that have been swinging the 32/24 kg RX regularly don’t be afraid to go heavier than the “Rx” version of this workout and swing your normal weight. This is a hero workout so challenge yourself!

Strength

7RM Front Squat

Today we’re tackling some heavy high rep front squats. 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.  7 reps is A LOT for a heavy weight so go in with a plan and use your first set to test out how you handle the 7 reps and build across several sets.

WOD

AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Workout notes: This workout is all about speed! Scale to a push-up method that you are certain you can maintain sets of two for most of the workout. Perform the strictest push-up possible with that method. Jump to a bar that is outside of your reach for your pull-up. You may jump as high as you can to make that pull-up easier and then pass through a portion of a strict pull-up.  Consider using a “mixed” grip to make latching onto the bar easier.  To make counting easy score this workout by counting your total number of  jumping pull-ups performed and any additional push-ups in an uncompleted round. This workout is a repeat and one of our favorites!

Skill 

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  Try to work up to a weight that is heavier than you would use in a workout by the end of the 10 minutes. You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD 

3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb

Workout Notes: Today’s workout is a bit of a sprint. Find a rhythm on your burpees that allows you to move at a quick and consistent pace.  If you are able to jump make sure to make each jump over the bar, taking off from two feet and landing on two feet, for every burpee rep. Your weight for the deadlift should be mildly challenging. Choose a weight that allows you to get through the set of 15 in 2-3 sets.

Skill

EMOM for 10 Minutes

1 Split Jerk w/ pause in the bottom of split position

We’re starting today with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot with your back heel off the ground.  Start with a light load and add weight in small increments if you are new to this lift.

WOD

AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders

Workout Notes: Today’s AMRAP starts with the difficult weighted step up.  You can choose to hold either a kettlebell or a dumbbell in a goblet style hold. Whatever option you choose make sure you are able to keep your chest up as you drive through your planted leg and bring your other leg to the top of the box and stand up.  If your chest drops during your step up it is a good sign that either your weight is too heavy or your box is too high for this movement. After the step ups you will move on to sit ups and then double unders.  If you are still working on double unders you can choose to decrease the number of reps per round rather than resorting to singles.  If you don’t have any consistency with double unders yet you can complete 60 singles each round with a double under attempt every 10 reps.

Skill

EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

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. You will have 30 seconds to work within each minute so feel free to jump up for as many sets as you would like. If you are comfortable with this skill use this time to test your capacity and keep track of how many reps you are able to complete across the 10 minutes.

WOD

For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb

Workout Notes: For this workout the rep scheme may look a little tricky.  For each round you are always performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of power cleans remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.  You will have one barbell for this workout so make sure to choose your weight wisely.  For most people the front squat will be the tougher of the two movements.  Choose a weight that allows you to do the first 10 squats in no more than 2 sets. Quick singles are ok for the power cleans, but make sure you are able to keep moving without terribly long rests for the duration of the workout.

WOD

4 minutes at each station with 1 minute rest between movements

Rope climbs
Two arm dumbbell clean & jerk 50/35 lb
Row for meters

Workout notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to two arm dumbbell clean and jerks. This should feel VERY different than your first movement.  At this station you should be moving a weight that is light enough for you perform sets of multiple reps in quick succession. Next you’ll hop on the rower for 4 minutes for total meters.  This might feel a lot like recovery after the very anaerobic clean and jerks so focus on your breathing and try to pick up the pace as you go through the 4 minute piece.  For this workout record each of your scores separately.  You will see these movements as well as this format again so you will want to refer to this data in the future.

NOTE: If you are an advanced rope climber and/or weightlifter and want an extra challenge you may start on the rower and progress in reverse order but we recommend starting with the most difficult movement for beginners.