Author: cfdavis

Strength

Front Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch the barbell when performing front squats.  Remember we do NOT use spotters for front or overhead squats.

WOD

For time

50 Burpees

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method.

WOD

for time

3 Rounds for time

800M Run
15 Power cleans 185/125 lb

Workout notes: Today’s workout is a similar format to the classic workout that we did yesterday but we’re increasing the running length and working on a different barbell movement. The lighter loaded overhead squat requires more finesse, positioning and mobility than that of  the heavy cleans in todays WOD.  You will still want to review the clean technique as you are warming up to your workout weight. Remember to fully extend your hips as you create vertical hip drive and then drop under into a partial squat. The suggested load is in the heavier range so you might be loading up a little more than 60% of what your max is but keep the total rep count in mind and choose a weight with which you can complete the workout in about 15-20 minutes!

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front for back squat and start spending some time working on that ROM!

Skill

Handstand push-up baseline test

Max effort handstand hold
Max set of push-ups

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.  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 as that won’t really skew.

WOD

AMRAP in 15 Minutes

10 Two arm weighted step ups 24/20″ 45/30 lb
10 Handstand Push-Ups
10 Box Jumps 24/20″

Workout notes: You should have a good idea where your handstand push-ups are currently based on the skill work today. If you were able to perform each test practice the kipping handstand push-ups from the floor or with 2 abmats max.  If you are still working on the strength for HSPU then perform STRICT push-ups or STRICT push-ups with your knees on the ground.

Strength

Thruster

1-1-1-1-1

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a push press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.  You should have a very good idea when to terminate your attempts judging by the strain it takes to complete the repetition.    The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

for time

18-15-12
Thrusters 95/65 lb
Burpees

Workout notes: This workout should be short and fast! You should have a good idea what weight you can use after the skill work today. Use a load that is less that 60% of your 1RM so that you can perform each round of thrusters in a small number of sets.  Practice performing good burpees! Be explosive off of the floor and extend upright when you jump.

Strength

Deadlift 2-2-2 *

* Same weight across all 3 sets

Work up to a strong effort deadlift and perform 3 sets of 2 at the same weight across all 3 sets. Rest 3-5 minutes between efforts.  This doesn’t mean you go up to max effort. Experienced lifters can attempt reps that heavy but they should be sub maximal and you should not compromise your midline just to get a lot of weight on the bar.   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.  

WOD

Tabata Sit-Ups
1 Minute Rest
Tabata Double Unders

Workout notes: The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off. In this workout You will perform 2 Tabatas continuously starting with sit-ups and then returning to double unders. This workout will be scored like a traditional Tabata workout and you will end up  two scores.  Your lowest rep count in any round will end up being your score.  The recommended strategy for this format is to go out start with a challenging number and attempt to hold that number for all 8 rounds.

Skilll

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell 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 light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

Metcon

for time
100 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout has only one element.  We are exposed to this volume of swings frequently but necessarily in this manner. Without any other movement to occupy you work on a good strategy to break up the reps.  Even though the total number of repetitions is high it might be a good strategy to tackle this workout with smaller set sizes and very short rest.  Your grip will be fatigued significantly so be safe and rest as needed. A good scaling option would be to perform the swings “Russian” style by swinging the kettlebell to eye level or just as high is safe for you.

Strength

Weighted Pull-up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

5 Rounds with

1 minute on each station
Two arm Dumbbell Power Clean 45/30 lb
Wall Ball Shots 20/14 lb 10/9 ‘
Row for Calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell power clean we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbells at your shoulders with your hips and knees at full extension.

WOD

for time

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!