Author: cfdavis

Skill

EMOM for 10 Minutes

1 Hang Power Snatch

Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip drive before pulling under the bar and dropping into your partial squat.  Take note of how the lift felt when deciding what weight to use in the workout.

WOD

5 Rounds with

1 Minute on each station
Hang Power Snatch 75/55 lb
Double Under
Sit-Up

Workout notes: This workout will be scored “Fight Gone Bad” style accumulating reps across each station for 5 rounds.  There is no rest between rounds. Work on holding a steady pace at each station and make and honest attempt at double unders if you do not have them yet! You have 5 minutes of practice in this workout!

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, 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.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

AMRAP in 8 Minutes*

Wall Ball Shots 20/14 lb 10/9′

4 Burpees EMOM

Workout notes: This two element workout is very similar to the classic Air Force Karen but we are capping the workout at 8 minutes. You’ll start with 4 burpees at 0:00 and perform 4 more every minute for the rest of the workout.   If you have performed that workout in the past use this opportunity to try and establish a sustainable pace using the data from your previous attempt. With the workout potentially being a little shorter you can push the pace somewhat in the beginning and try to hang on in the end minutes.

Strength

Deadlift 3-3-3-3-3

Work up to a strong effort set of three 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 three and as you increase in weight.

WOD

2 Rounds for time
15 Dumbbell Snatch Left Arm 45/30 lb
200M Run
15 Dumbbell Snatch Right Arm 45/30 lb
200M Run

Workout notes: This workout is two rounds but you will be performing each movement a total of four times.  With the dumbbell snatches we are adding the stipulation that you perform an entire set on one arm without alternating and performing another set on the other arm.  Of course that doesn’t mean that you need perform the rounds unbroken but you can tap the dumbbell on ground and start another rep as you would a “touch and go” rep on a barbell. If you were able to participate yesterday we had a workout in this same format but in a much longer time domain. Today’s workout should be a sprint so go for it!

WOD

2 Rounds for time
100M Standing Broad Jump
300M Run
50 Push-Ups
400M Run

Workout notes: This workout will have you traveling a total of 1 mile first starting with a broad jump down to the wall. From there you will take off on a run and return to the box to start a set of 50 push-ups.  Finish the round with 400M run and then start your final round.

WOD

7 Rounds with 1 Minute at each station.

Power Clean 135/95 lb
Toe-To-Bar
Wall Ball Shot 20/14 lb 10/9′

Workout notes: This workout is a total of 21 Minutes long. You will score this workout like you would “Fight Gone Bad” scoring your total repetitions at all 3 stations across every round.  There is no rest between rounds so pace yourself during those first few minutes as this workout falls into the longer time domain so scale each movement appropriately to  one you can perform a large number of repetitions over a very long workout.

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

3 Rounds for time
400M Run
30 Kettlebell Swings 24/16 kg
20 Box Jumps 24/20″

Workout notes: Today we have a 3 round conditioning triplet with some movements you should be familiar with.  We have a high volume of kettlebell swings total and you will want to be able to perform each round in at least 2-3 sets. If you were able to participate in the 100Kb swing workout last week and you performed the entire workout unbroken or in 2 sets then it’s probably time start using a bigger kettlebell. Go ahead and scale up for this workout!

Skill

EMOM for 10 Minutes
Squat Snatch + 2 Overhead Squats

Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving full range of motion with good mechanics before you increase the load on your barbell. Start by performing a power snatch and ride the bar down into the overhead squat and progressively get lower as you catch the bar.
WOD

AMRAP in 10 Minutes
30 Sit-Ups
20 Overhead Walking Lunges with a plate 45/25 lb
200M Run

Workout notes:   Lunges with a plate overhead can be especially difficult for you if you tend to drop your toros angle when you normally do lunges. Holding the plate overhead will force you to keep an upright torso so keep your arms locked overhead with your chest up and arms straight.  Set the plate down if you need to and rest in order to perform quality reps!

Skill

EMOM for 6 Minutes
[odd] Single Unders
[even] Double Unders

Use this time to practice a movement that is always difficult for beginning CrossFitters.  Start by performing a minute of single unders then practice only double unders in even minute.  Advanced athletes might be able to work continuously for all six minutes but most of us will need to take some rest as we get into the double unders. If you need to perform alternating single and double under during the double under round that is okay but just count your double unders for those rounds!

WOD

AMRAP in 10 Minutes

5 Front Squat 155/105 lb
10 Push-Up

Workout notes: This couplet has two movements that compliment each other in that they alternate between legs and arms as the primary movers.  With both movements focus on keeping your midline static so you don’t lose stability.  When you squat remember to keep your chest and elbows up and focus on keeping your back in a good position throughout the workout.  We’re taking the front squat from the floor so you can squat clean your first repetition. For the push-up remember to keep your midline locked as well! If you can not do push-ups without losing your midline the perform reps from your knees or just slow down and let your arms recover!

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are unable to perform strict pull-ups practice jumping pull-ups with a pause at the top of each repetition. After the pause perform a strong effort slow and controlled descent.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: Today we are going to perform a classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.   Use a weight with which you can consistently perform the lift with good mechanics.   For most people that will mean selecting a weight that is in the 60% or less range of your max.