Author: cfdavis

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet.  Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.

WOD

3 Rounds with 2 Minutes on each station

Wall Ball Shots 20/14 lb 10/9′
Double Unders

Workout notes: This workout will be scored like “Fight Gone Bad” counting all of the reps you accumulate at both of two stations.  The total workout time will be 12 minutes and you will hit each station 3 times.  Note that there is no rest between the two stations so transition quickly.  Remember that even though you might be able to score a lot more reps at the double under station that doesn’t mean you should rest easy during the Wall Ball Shots.  Do your best to make a strong effort at both places.  If you are new to double unders use this opportunity to commit to the movement rather than switching to single unders without giving them a fair shot.

Strength

Squat Clean 1-1-1-1-1

Today we’re working on 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.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 10 Minutes
15 Air Squats
10 Goblet Weighted Step ups 32/24 kg
5 Strict Handstand Push-Ups

Workout notes: This workout includes the very difficult handstand push-up in it’s “strict” form.  Keep in mind that kipping is not a good scaling option for the strict handstand push-up.  If you are lacking the strength to peform the strict handstand push-up then scale the movement with one or two abmats or use your box and elevate your hips over your head.  If that is still too difficult perform pike push-ups with your feet on the floor.

Skill

EMOM for 10 Minutes
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

For time

3 Rounds for time
15 Hang Power Cleans 155/105 lbs
400M Run

Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout.  Use a load that isn’t so heavy you will have to do single cleans the whole time but if you scale and go unbroken you may have gone a little too light.

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Ring Dips
[even] :30 Seconds Hollow Body

Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute for rings as the fixed bars are little easier to hold support if you are new to rings. . Try to hold the hollow position for all of the 30 seconds and scale the movement to a method that allows that.

WOD

for time
21-15-9
Power Snatch 95/65 lb
Sit-Ups with a Medicine Ball 20/14 lbs

Workout notes: Note that the “Rx” weight for this workout is fairly light.  In general we’re looking for a load that you could move that is light with flawless technique.  An appropriate weight would be something lower than 60% of your max. where you could perform the movement in a few sets if you wanted to. For the med ball sit-ups you’ll touch the ball on the ground above your head and then your feet to complete each rep.

Strength

Back 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 a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 12 Minutes
10-15-20-25-30 …
Burpee jumping to a plate (45# or equivalent)

Run 200M after every round

Workout notes: Even the simple movements have technique to work on!  For this workout we have burpees and running.  Focus on being explosive off of the ground by performing a quality press off of the ground and spring up into your jumping position.  The workout starts with 10 burpees and increases by 5 reps every round. After each round run down to the wall and back.  Accumulate as many reps as possible in that time. Your score with be the last round you completed plus any additional burpees and running in the next round.  If you completed the round of 25 and completed 5 burpees in the round of 30, your score would be 25+5.

WOD

for time
25 Strict Pull-Ups
50 Overhead Walking Lunge 45/35 lb plate
75 “Russian” Kettlebell Swings 32/24 kg
100 Air Squats

Workout notes: We’re starting with the always difficult “strict” pull-up. What we’re looking for is a pull-up that starts from dead hang and does not include a kip or momentum transfer from the core. As the reps get more difficult it will be very hard to hold that standard but do your best to try. The intensity of the workout might feel quite low as you get started with the strict pull-ups but that is totally appropriate for a strict movement! Do your best to perform lunges at your full range of motion and keep your shoulders in a safe locked out position with the plate overhead.  Russian style kettlebell swings give you a safe opportunity to attempt swings at a little bit heavier weight than you might normally swing if you are going overhead so if you feel like you are ready, try adding a few pounds for this workout.

WOD

“CrossFit Open 11.2”

AMRAP in 15 Minutes

9 Deadlift 155/100 lb
12 Push-Ups
15 Box Jumps 24/20″

Workout notes: Today’s workout is a classic benchmark from the first year of the CrossFit open competition in 2011.  If you want replicate the competition standards you would perform hand release push-ups. The deadlift weight is on the lighter side which makes the workout accessible to a large number of people.

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort double 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

5 Rounds for reps

1 Minute Row for Calories
1 Minute of Thrusters 95/65 lb
2 Minutes Rest

Workout notes: This workout is similar to what we saw in the final CrossFit Open workout from last year. The combination of rowing and thrusters is a difficult combo.  We have 5 mini sprints here so the challenge will be to go hard on the row but leave enough in the tank to get through 1 minute of thrusters.  You will have a full two minutes rest after each round so go hard during your work minutes! Score this workout like you would “fight gone bad” by counting your total reps accumulated in all 5 rounds.

Strength

Deadlift 2-2-2-2-2

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

WOD

Tabata Power Cleans 135/95 lb
Tabata Ring Dips
Tabata Power Cleans 135/95 lb
Tabata Ring Dips

Workout notes: We have two movements that we will perform with the Tabata interval of 8 rounds with 20 seconds on and 10 seconds off.  There is no break between stations so you will need to move quickly after your last set of cleans or dips as you transition.  Score this as you would a traditional Tabata interval. Your lowest score in any round will be your score for that movement.  You will end up with two separate scores. Start out conservatively and try to hold that number through BOTH rounds.