Author: cfdavis

WOD

AMRAP in 20 Minutes
3 Hang Power Clean 185/125 lb
12 Alternating Pistols
200 M Run

Workout notes: 

The loading for this workout is heavier than usual. You should be able to complete all 3 cleans unbroken with the weight you choose, however, doing so should be a challenge. Use this workout as an opportunity to bump up the weight.  There are many different ways to scale a pistol squat.  Find a scaling option that allows you to get as close as you can to the full range of motion of this movement.

Skill

EMOM for 10 Minutes
Straight Set of Toe-To-Bar or Kipping Swings

Spend 10 minutes working your kipping swing or toes-to-bar if you have them. During every minute perform 1 straight set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 10 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body. If you feel that you are pretty solid with the swing start working in bring your knees up or perform knees to elbows.

WOD

for time

800M run

then

2 Rounds for time
30 Walking Lunge Steps Holding Dummbell or Kettlebell in Front Rack 45/30 lb
40 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today our workout is a simple 2 round couple with a buy in! Consider the buy in as part of a warm up for the meat of the workout which is to come.  It’s usually best not to sprint the run in workout like this so hold back a little bit and ramp up the effort as you transition to the two round couplet.

Strength

Back Squat 3-3-3-3-3

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

In front of a clock set for 12 minutes:

1 minute of Double-unders
1 minute of Kettlebell Hang Snatch 24/16kg
2 minutes of Double-unders
2 minutes of Kettlebell Hang Snatch 24/16kg
3 minutes of Double-unders
3 minutes of Kettlebell Hang Snatch 24/16kg

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both. It will be extremely hard for most people to triple their work completed in the first round so consider cutting it a little short there  as you anticipate spending more time at each station as the workout progresses.

Skill

AMRAP in 5 Minutes
Strict Pull-ups

Today’s skill work is 5 minutes of strict pull-ups.   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 perform ring rows. We have done pull-ups in this time frame many times but now we’re not assigning a rest period.  That means you should manage the rest your self.  5 minutes is a LONG time for one movement so start with really small sets and give yourself rest early on so you can avoid hitting singles early. With that being said go for it!
WOD

4 Rounds for reps with 1 minute on each station.

2 Arm Dumbbell Step ups 45/30 lb 24/20″
Burpees
Rowing for calories
Rest

Workout notes: Today’s workout will be scored as you would the workout “Fight Gone Bad”.  Count your total number of reps at each station  and come up with  total score for the entire workout.  It would very easy to game the workout by not giving full effort on the first movement but that is not the intent of this format! In this instance we are starting with the harder movements and progressing to a more aerobic movement and finishing with a “recovery” row.  Your row pace will not be as fast as it would be if you went for an all out row but do push it in that final minute of each round!

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round

WOD

AMRAP in 10 Minutes
10-20-30-40-50*
Sit-ups
* 20 Push Ups BEFORE every round of sit-ups

Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that when push-ups fall off they do so fast so  We will start with push-ups in this workout and ascend in our amount of sit-ups. That means you will be doing more sit-ups early.  Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to.  If you have been working on push-ups for a while you know  that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

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. Rest as much as you need to perform quality reps.  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

for time

50 Kettlebell Swing 32/24 kg
400M Run
35 Kettlebell Swing 32/24 kg
400M Run
20 Kettlebell Swing 32/24 kg
400M Run

Workout notes: This rep scheme should feel familiar to you! We start with a large set of a weightlifting movement and perform drop sets as the workout progresses.   The “Rx” weight for this workout will be difficult to perform as we have high reps with a heavier weight.  Choose wisely when you pick your kettlebell.  If you can’t easily perform a set of 20+ with your kettlebell grab weight that you are familiar with and try to perform large sets.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure to show up at 11![/creativ_alertbox]

WOD

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured two years ago during the Team Series competition hosted by CrossFit.  The workout is meant to be a sprint, make an attempt to go all out at each movement and scale the cleans to weight you can perform in only a few set.   Today we’ll start in waves on the rower completing the chipper as fast as possible.  This workout is a repeat for us!

WOD

3 rounds for time
800M Run
100 Double Unders
30 Two Arm Dumbbell Squat Clean Thrusters 45/30 lb

Workout notes: This triplet falls into a fairly long time domain. Considering that the runs are a large part of the workout you will have several minutes performing just the runs.  If you are new to double unders and need to scale use as strategy that gets you performing at least 100 double unders.  Use a weight that is fairly light and one you can perform each set of 30 in very large sets. You should not be working with dumbbells so heavy that you need to perform singles or weights that you can not control to the floor!