Author: cfdavis

Strength

Deadlift
8-5-5-3-3-1-1-1
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

For time
800M Run
50 Kettlebell Snatch 24/16kg
50 Wall ball Shots 20/14lbs 10/9′

Workout notes: Today’s workout is a chipper.  This workout is a bit longer that what would normally be a sprint for most people. You want to move through each movement quickly but pace yourself by breaking up the reps into manageable sets that don’t have you hitting failure.   For the kettlebell snatch we usually mean for them to be done from the hang position unless stated otherwise. Use whatever set sizes you find works for you but try to distribute equally between both arms.

Skill

EMOM 10 Minutes
2 Power Clean & Push Jerk

Work up to a light load and then perform 2 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you might use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option. Focus on catching the bar with your elbows up and in a partial squat.  Drive the bar up with your body and drop again into a partial squat to catch the bar while it is overhead.

WOD

5 rounds for time
200M run
15 Box Jump 24/20″
15 Hang Power Clean 95/65lbs

Workout notes:  The barbell weight here is Rx’d at a lighter weight but with the large number of reps it will be hard to hang on to the bar for an unbroken set. Use a weight you can rep out in at least a few sets. If you are performing singles because you went too heavy this will be a tough workout!

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 8 Minutes
10 Squat Cleans 115/75lbs
10 Burpees over the bar.

Workout notes: The squat clean can be performed as a power clean and front squat if you are new to the lift but riding the bar down into the bottom of the squat and rebounding up is ideal.  The burpee will be most difficult jumping over the bar and will also make the squat cleans harder so scale by stepping over or performing burpees in place.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from September 21, 2014 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

WOD

50-40-30-20-10
Double Unders
10-8-6-4-2
Front Squats 185/125lbs

Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice.  Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you might be ready to go for the double under.  Consider cutting the number of reps in half this time (25-20-15-10-5) or making a single under attempt at the top of every round.  The “Rx” front squat weight is heavier than you might normally see in high rep workout so keep that in mind with only 30 reps.  You will need to at least be able to power clean the weight but you can also squat clean your first rep.

Skill

E2MOM for 14 Minutes
2 Squat Snatch

Perform 2 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 60% or less for newer lifters. Experienced lifters might be able to  bump up the weight but keep in mind you probably don’t want to max out prior to the benchmark workout scheduled. Leave something in the tank if you want to go for it with Grace!   If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

“Grace”

for Time

30 Clean & Jerk 135/95lbs

Workout notes: This is another classic benchmark CrossFit workout!  The workout is essentially ground to shoulder then shoulder to overhead. You may power or squat clean the bar from the ground and then push-press or push-jerk the bar from the shoulder.

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

3 Rounds for Time

50 Sit-Ups
400M Run
30 Wall Ball Shots 20/14lbs 10/9′

Workout notes: This triplet features 3 movements that do compliment each other in a way that should let you move continuously from one to the other as they predominately recruit different muscle chains but as with most things we do it will take a strong effort as there is high metabolic demand in this scenario.

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you have been using the bands for a while perform 8 sets of max effort RING ROWS and stay off of the bands for a day.

WOD

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.

Skill

Hang Squat Clean

1-1-1-1-1-1-1

Work up to a strong effort hang squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  If you are not already utilizing the hook grip you will most likely need to with this movement! Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as you are standing up out of your squat.

WOD

3 Rounds for Reps with 1 Minute on each Station

Double Dumbbell Front Squats 45/30lbs
Burpees
Row for Calories
Rest

Workout notes: Score this workout as you would a fight gone bad style workout where your total reps for the entire workout is your score.   Even though one station might be a better place for you to increase your total try not to look at the workout that way and make your best effort at each station.