Author: cfdavis

Skill

EMOM for 10 Minutes
[odd] :30s double unders
[even] :30s hollow rocks

EMOM for 10 Minutes

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. If you are a double under master try triple unders!  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Deadlift 225/155 lb

* 15 Box Jumps 24/20″ after every round

Workout notes: Today’s workout is a couplet of deadlifts and box jumps. The weight on your bar should be a manageable working weight. Plan to be able to do the first 2 rounds unbroken for sure and possibly the third as well. If you scale the deadlift weight and do all of your rounds unbroken you may have gone too light. Choose a box that you are able to jump to and focus on keeping your chest up and knees over your feet when you land.

Skill

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu are more difficult than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees over the bar
Front Squat 95/65lbs

Workout notes:   This workout features two barbell movements performed in higher repetitions and the suggestion is a very light load.   You should not be working at max effort for either movement so practice both and make sure you can perform sets with both movements.  As long as you can move the barbell in sets and keep your mechanics sound consider testing out the Rx weights if you don’t normally.  Note that this workout is a repeat!

Skill

EMOM for 10 Minutes
3 Push Jerks

For today’s skill work we are working on cycling the  shoulder to overhead movement we call the push or power jerk. We’ll work from the floor by power cleaning the barbell to the shoulders for every set.  In this style of jerk you keep your feet in line with each other and under the through the entire movement. Drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch he bar overhead. Ideally you drop just low enough to catch the bar in a locked position rather than having to finish with a press out to get the bar overhead.  Don’t forget to stand up to finish each rep.  This can be completed at moderate to strong effort but you should be well below max effort.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 15/10 lb

Workout notes:  Double unders can be challenging if you did not have prior jump rope experience before seeing them in CrossFit. The movement seems simple but can be very challenging to learn.  The key to bridging the gap between single unders and double unders is practice!  Start by performing some single unders and then introduce and explosive jump while doubling the timing of your wrists.  Ideally you practice at least 100 reps so if you scale by cutting the volume then make sure you see around that number of attempts in the workout.  See the lights sit-ups are unique in that they force a stricter style of sit-up. keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight a way to generate momentum by swinging it forward.

WOD

Tabata “Fight Gone Bad”

Wall-ball 20/14 lb 10/9′
Kettlebell sumo deadlift high-pull 32/24 kg
Box Jump 24/20″
Two arm dumbbell push press 35/25 lb
Row for calories

There is no additional rest between exercises.

Workout notes: Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the exercises in fight gone bad.  Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five movements. We have a max of 8 stations based on how many rowers we have so we’ll need to partner up for this workout and share equipment for each station so get together with a max of 5 people and agree on equipment to use for the workout.

WOD

3 rounds for time

1000M run
30 alternating one arm dumbbell squat clean thrusters 45/30lb

Workout notes: This task priority couplet falls into a longer time domain. The 1000M run is out the back door and down to the Cantrill sign and back. You should be working at a steady pace through the entire workout so don’t go out too hard on that first run.  Alternate arms with the dumbbell and make sure that both ends of the dumbbell touch the floor after every rep. Remember if you can’t safely set the dumbbell down when you need to it’s too heavy!

Skill

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

for time

21-15-9
Toe-To-Bar
Box Jumps 24/20″

Workout notes: Today’s workout is a task priority couplet that lands in a shorter time domain due to the low number of reps required.  We start with a large set of toe-to-bar and the set size descends every round.  Drop sets are introduced to let you keep keep moving as the work becomes more difficult. Protect your hands from tearing with the toe to bar and scale to some form of sit-up if needed.

Skill

EMOM for 10 Minutes
1 Power Clean + Hang Squat Clean

For today’s skill work we are working on a barbell complex.  Every minute for ten rounds perform a power clean followed by a hang squat clean.  During the first rep of the complex take the barbell from the floor and receive the bar at your shoulders in a partial squat, stand up and re-grip the bar if needed and perform a full clean starting from the hang position. Your working weight should be a bit lower for this complex than what you would use if you were performing a single repetition of either movement.

WOD

for time

50 Wall Ball Shots 20/14 lb
35 Burpees over the bar
20 Power Cleans 135/95lb

Workout notes: Today we have a 3 element chipper. We have two loaded movements sandwiched by a bodyweight movement. The rep scheme decreases but the difficulty of each movement increases with fatigue. Focus moving at a quick pace through the burpees and finish by performing cleans at a sustainable interval.

Skill

EMOM for 10 Minutes
L-Hang

In today’s skill work we are work on our L-sit progression but in this version we will hang from a pull-up bar or rings. The ideal L will have your legs straight and also above parallel. You can scale the movement by bringing in one or both legs. We’re doing 10 rounds of this and that is a lot so don’t expect to hold on very long in each round. The hanging part will most likely be easier that holding the legs extended so choose a difficult but doable position and hold it for as long as you can. If you are not quite ready for the hanging L scale down to the seated L sit on the floor.

WOD

AMRAP in 20 Minutes
400M run
30 One arm dumbbell overhead walking lunge steps 45/30 lb
20 Push-Ups

Workout notes: Today we’re looking at a workout in a longer time domain with two difficult movements.  For the overhead walking lunge step it will be important to keep your torso upright and keep your shoulder in a stable and mechanically appropriate position. Remember that holding something overhead will feel much heavier using one arm than it would with two. If you have not yet developed the mobility or strength to safely position the dumbbell overhead you can scale to a front rack walking lunge. Remember to distribute the work evenly across both arms.  The push ups will be harder after holding the lunge so plan on breaking those reps up early!

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 32/24 kg

Workout notes: At eight minutes today’s workout falls into a shorter time domain. The workout is meant to be a lighter and faster workout than something like yesterday where we saw the heavy barbell. If you are new to double unders scale the movement by volume first before deciding to do single unders.  If you do switch to single unders make at least one double under attempt every round. We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to easily do a set of 15 with the weight that you choose.