Author: cfdavis

EMOM for 10 Minutes
1 Squat Snatch with Pause

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

3 Rounds for time
50 Wall Ball Shots 20/14 lb 10/9′
200M Run

Workout notes: The format of this workout gives you two, two hundred meter runs to use as recovery following large sets of wall ball shots. Make an attempt to perform very large sets on the wall ball and use the first two runs as recovery and hit the third run hard of course.  If you are absolutely certain that you will get all 50 shots unbroken on all three rounds hit all three runs at max effort or increase your wall ball weight or height standard.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

AMRAP in 20 Minutes
20 Front Rack Walking Lunge Steps 95/65 lb
30 Push-Ups
400M Run

Workout notes: Our workout today falls into a longer time domain of 20 minutes.  For that reason remember that you’ll want to quickly move to a steady pace that you can maintain for a long duration.  In this format each movement does not necessarily fatigue the same muscle groups so you will essentially be getting recovery during each movement. That doesn’t mean you won’t be breathing hard though! Make a strong effort to keep up the pace on the running!

Strength

Deadlift 5-5-5-5-5

Work up to a strong effort set of five 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 though each set of five and as you increase in weight.

WOD

AMRAP in 8 Minutes

15 Box Jumps 24/20″
12 Kettlebell Hang Snatch 24/16 kg

Workout notes: This time priority couplet that includes the difficult kettlebell snatch.  For this movement reps from the hang are standard although you may start your first rep in a set from the floor if you like. The kettlebell snatch usually requires a little bit different approach that the barbell snatch.  Start with a light weight and practice the movement from the top down by “unwinding” at the wrist.  When you perform the workout open your hips aggressively, lead with your elbow and rotate at the wrist before punching up.

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

3 Rounds for time
400M Run
21 Burpees
12 Hang Power Clean 155/105

Workout notes: This workout is in the same format and rep scheme as the classic crossfit workout “Helen”.  We have a 3 round triplet where a large part of the workout is the monostructural run.  This workout will fall in the 10+ minute range so plan on starting out at a sustainable pace and work on maintaining that for the entire workout. It’s always tempting to use that run as recovery in a format like this but remember to give the run a much attention as the other movements.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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 

for time

27-21-15-9
Thrusters 75/55 lb
Sumo Deadlift High-Pull 75/55lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but when you see large sets like this you should have a idea that you could do at least a very large number of reps in the first in one set and complete each round in 2-3.   For this workout choose a weight you can move fairly easily and continuously.

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

AMRAP in 7 Minutes
12 Two-Arm Dumbbell Deadlift 45/30 lb
9 Two-Arm Dumbbell Hang Squat Clean 45/30 lb
6 Two-Arm Dumbbell Push Jerk 45/30 lb

Rest 2 minutes then

for time

Run 1 Mile

Workout notes: Today we have two workouts that will be performed back to back. The first workout is  an AMRAP scored by your total rounds and repetitions completed in the 7 minutes allotted.  This amrap is similar to the classic hero workout DT but in this case we are using dumbbells and performing squat cleans. For most athletes will need to scale the dumbbell based on the weight of the hang squat clean and possibly the jerks.  Allow yourself 2 minutes rest and then run 1 mile for time. In the end you will have two scores for todays workouts.  We will perform this workout in heats if need be.

Skill

EMOM for 10 Minutes

1 Split Jerk

Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   Focus on 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. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Power Clean 185/135 lb
*50 Double Unders after every round

Workout notes: This workout will be scored by the round you able to complete and any additional cleans or double unders in the following round. For example; if you complete the round of 9 and get 12 cleans plus 1 double under your score would be 9+13.  The “rx” weight is on the heavier side so scale appropriately for your skill level but challenge yourself with a little bit heavier weight than you might normally use if you feel you are ready.

Skill

Handstand push-up baseline test

Max effort Handstand Hold
Straight set of push-ups without breaking your midline or pausing at the top or bottom

The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is a 60 second handstand hold and 10 unbroken strict push-ups without “breaking”.  For the max effort handstand we are definitely NOT suggesting you go to failure on that movement.  Hold the handstand against the wall and judge by the strain it takes to stay up as to when you should come down.  Your effort should be strong but not to your limit.  If you are positive that you are capable of  achieving the minimum standard work on your freestanding handstand hold.  As a baseline test of your arm strength perform a max set of  push-ups.  That means not “breaking” at your midline or pausing at the bottom of the rep.  A slight pause at the top of the rep is fine but holding a long time to act as recovery or holding a piked will be ruled out for this test.

WOD

AMRAP in 20 Minutes

10 Handstand Push-Ups
15 Box Jumps 24/20 ”
200M Uneven Farmer Carry

Workout notes: You should have established your basic level of proficiency in your arm strength and ability to hold yourself upside down.  Using that information establish a good scaling option for this workout if you are not ready for HSPU.  If you are new to the movement using 1 or maybe 2 abmats is a good way to get comfortable.   The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round.