Author: cfdavis

WOD

5 Rounds for time
20 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″
10 Squat Clean 135/95lbs

Workout notes:  All of the movements in today’s workout involve some equipment! The most challenging movement for most will of course be the squat clean.  If you are new to this movement you can practice it with a power clean and front squat as you are warming up but eventually settle on a weight with which you can ride down into the bottom of a full depth squat.  Work on meeting the bar at the bottom of your squat and catching the bar with your elbows up, flat feet and knees tracking over your feet.

Strength

Deadlift
5-5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

3 Rounds for Time
21 Burpee Bar Hops
12 Front Rack Walking Lunge Steps 135/95lbs

Workout notes: Fairly short but a very challenging couplet.  Both stations will have you breathing quite heavily.  Jumping over the bar will be the most difficult way to perform the burpee but will require a strong effort.  Scale the jump back to a step over if you are not sure about safely making the jump.  Think twice about the lunges at the “Rx” weight and weights that you are used to for other movements.  Remember you are moving that weight with essentially one leg at a time so it can feel much heavier than you are used to compared to other workouts.   Whatever weight you choose make sure it is one you can perform the rep through the full range of motion with your torso completely upright and elbows out in front.  This shouldn’t be so heavy that your back is rounding or you are failing reps.

Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

AMRAP in 20 Minutes
400M Run
30 Sit-Ups
200M Uneven Farmer Carry*

*Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg Kettlebell, 30lbs Dumbbell)

Workout notes:  The movements in today’s workout should compliment each other somewhat in that you are given a bit of recovery in each movement as you rotate through this triplet.  Work through the run and sit-ups at a steady pace and consider breaking up the carries by switching arms at least halfway through the movement. Also think about alternating which arm carries the heavier object on the way out to the wall if you are switching.

Skill

2-2-2-2-2-2-2
Push Jerk

Work up to a strong effort double in the push jerk.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

EMOM for 8 Minutes

[odd] Front Squats 115/75lbs
[even] Pull-Ups

Workout notes: You will be spending a total of 4 rounds at each station for this workout alternating between the two movements.   Your score will be your total reps of both movements but be sure not to sandbag one of the movements if the other favors you just so you can get a better score.  Try treating this workout like you would a Tabata workout and work for a set about of time getting as many reps as you can and then try to maintain that for all four rounds.

Skill

Complete as many reps as possible at each station resting 1 minute between movements. 

As many seconds as possible in 3 Minutes of

Plank Hold 

As many reps as possible in 2 Minutes of

Push Ups

As many reps as possible in 1 Minute of

Hollow Body Rocks

Each movement poses a difficult test for today’s skill work.  Perform as much work as you can during each interval.  Scale the push-ups to a method that does not involve worming up.  Make sure you are pressing up with each arm uniformly and not arching your back.  Drop down to your knees or use a box or other device to make sure you are using strict form.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 Deadlifts 135/95lbs

Workout notes: The benchmark weight for this workout is quite low in comparison to most folks 1RM but the rep count is high so it will be challenging.   A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.  Most folks will be able to “Rx” the deadlift weight so if you are on the fence and comfortable with the movement and using solid form go for it.  The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!

Strength

1-1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

WOD

10 Rounds for Time
1 Squat Clean
2 Front Squats
10 Push-Ups

Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Squat Clean + Front Squat weight.   The total rep count is low and the idea is that you will be testing out a heavier load than what you normally might use in a metcon. Your chosen weight should still be sub maximal but don’t be afraid to go for a weight that is above 60% of your max if you are comfortable with the movements.  Choose a push-up method that best strengthens your arms.  If you can’t perform push-ups with a fully straight and rigid torso, drop down to your knees and try to hold the same standards rather that worming up as your first choice.

WOD

3 Rounds for Time

20 Knees-To-Elbows
40 Kettlebell Swings 24/16kg
800M Run

Workout notes:  Think of each round as having two parts.  The first two movements will tax your grip quite a bit so get through them with a strategy that is reasonable for you but remember you have the run for a bit of grip recovery.  Practice kipping your knees to elbows and perform knee tucks or raises if you are new to the movement.  Keep in mind that this is a higher volume workout so if you are new to CrossFit you can scale the volume as well as the movements!