Author: cfdavis

Skill

EMOM for 10 Minutes
1 Squat Clean with pause at the Knee + 1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause momentarily with the bar at knee level.  We do this to reinforce proper body mechanics and hip position as the bar leaves the ground. Practice pushing your knees back and sweeping the bar in while keeping the hips down and chest up.  The second rep of each minute will be a full clean from the floor utilizing the technique you practiced on the first rep. Your reps don’t need to be touch-n-go but they should be in quick succession.

WOD

5 Rounds with 1 Minute at each station

Two arm Dumbbell Front Squats 45/30lb
Row for Calories
Rest

Workout Notes: This workout will be scored “Fight Gone Bad” style by counting up your total repetitions at each station.  Try to work continuously through each minute at whatever rate is appropriate for you.  It will be touch to do continuous squats for a minute so pace each rep or break the minute up into smaller sets.

Strength

2-2-2-2-2

Weighted Pull-Ups

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

For time

21-18-15-12-9-6-3

Hang Power Clean 95/65lbs
Push-Ups

Workout notes: The hang power clean is prescribed at a fairly low weight which will mean most athletes can perform fairly large sets throughout the entire workout. Even though the weight is light you should still maintain appropriate mechanics through each rep so don’t get sloppy and compromise your range of motion! The total rep count is high and the movement is combined with push-ups so going unbroken for the entire workout might be difficult.

WOD

For time

75 Kettlebell Swings 24/16kg
1 Mile Run
75 Kettlebell Swings 24/16kg

Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!

WOD

10 Rounds for time and load
3 Squat Cleans + 1 Jerk
200M Run

Workout notes: Please note there is no weight prescribed on the barbell movement.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.    A set of 3 should be doable but hard.  Most folks should not worry about going touch and go at a heavy weight like this but make it through the entire complex with perfect form.   Something in the 70%+ range would be appropriate.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

6 Rounds for Time
25 Sit-Ups
10 Weighted Goblet Step Ups 32/24kg 24/20″

Workout notes: Weighted step ups for todays workout are performed by stepping up onto a box while holding the object goblet style.  A kettlebell or dumbbell can be used.  You should try to maintain an upright torso and step up without a drastic forward lean. If you notice that happening you are either stepping to too high of a box or using too much weight.  Keeping the torso upright with primarily focus the movement on the legs. Alternate each leg such that  The sit-up can be performed with an abmat or on the floor.  Make an honest effort  by keeping your feet flat on the floor and your knees bent.  It can be easy to short change the movement by straightening the legs and just rocking forward. Transferring some additional momentum is unavoidable but work to keep the movement as strict as possible.

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

WOD
AMRAP in 20 Minutes
400 Run
15 Box Jumps 24/20″
20 One Arm Kettlebell Hang Snatch 24/16kg

Workout notes: This is a longer duration workout so sprinting out of the gate is not advised!  You should still make a strong effort to keep your run pace at a high level.  The hang snatch can be broken up any way that you like but do distribute the work evenly on both arms!

Strength

Push Press 2-2-2-2-2

Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push jerk.  Start light and increase in very small increments.  Practice rebounding with “soft knees” as you bring the bar back down from overhead for your second rep.

WOD

For Time
15-12-9-6-3
Power Clean 115/75lbs
Front Squat 115/75lbs
Burpee

Workout notes: This workout consists of 5 rounds of two difficult movements when paired together.  The suggested weight should be one that you can work on both movements in a few sets at least. Most athletes will find that the front squat in high repetition is the limiting factor for your chosen weight but consider both movements as you determine your working load.

Deadlift
1-1-1-1-1

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

EMOM for 8 Minutes
(odd) Kettlebell Swings 24/16kg
(even) Double Unders

Workout notes: For this workout you are spending 4 minutes total at each station. Your goal should be to work through as much of each minute as possible.  Use a kettlebell weight with that you can swing for a large part of the entire minute. Your score will be the total number of repetitions for both movements so there is an obvious bias for the double under but you are encouraged to work as hard as possible during he kettlebell swing and not try to game the workout but just performing double unders. Go hard at each station!

Skill

1 Round of

3 Minute Handstand Hold
3 Minutes Rest
3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

In front of a clock set for 12 Minutes

AMRAP in 4 Minutes of

5 Pull-Ups
10 Push-Ups
15 Squats

AMRAP in 4 Minutes of

Two Arm Dumbbell Clean & Jerks 45/30lbs

AMRAP in 4 Minutes of

5 Pull-Ups
10 Push-Ups
15 Squats

Workout notes: This workout is essentially a 12 minute AMRAP with three parts.  We start and end with “Cindy”.  For this version avoid using assistance bands so you don’t spend a lot of time getting in and out of the pull-up station.  Perform either supine ring rows or jumping pull-ups.  We’ll start in waves with the first group starting at the pull-up bar and the second group taking over at the 4 minute mark.   The two-arm Dumbbell Clean & Jerk is performed with both dumbbells touching the ground between the legs and bringing them to the shoulders and reaching full extension overhead.  A good strategy would be to move continuously through the first 4 minutes of Cindy and then go with small sets with the dumbbells.  When you get back to the pull-up bar at the 8 minute mark expect the difficulty level to have increased significantly so keep the intensity up and try hit your same numbers from the first round.