Author: cfdavis

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting THIS MONDAY the 8am class will be moving to 7am! Come start your morning off right with our fab CFD Coaches! There will also now be Open Gym from 8-9:30 as well for those of you doing extra work! [/creativ_alertbox]

WOD

2x Through with 5 Minutes at each station.

Row For for Calories

then

AMRAP of

5 Burpee Box Jumps 24/20″
10 Bodyweight Lunge Steps

Workout notes: You will use a continuously running clock set for 20 minutes switching stations every 5 minutes working at each station twice.  Your score will be your total amount of calories rowed and your reps completed in the two 5 minute AMRAP’s.  The two 5 minute rowing intervals are not something we see often  so you might need to pace your row a little slower.  It’s a big chunk of time, make and effort start at a sustainable pace and pick it up in the second half rather than go out too strong and hit a wall.  It will be hard but look to  maintain a similar pace on your second time through the stations.

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 pull off! You’ll to 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

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

Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

3 Rounds for Time
30 Wall Ball Shots 20/14lbs  10/9′
30 Kettlebell Hang Snatch 24/16kg

Workout notes:  For the kettlebell snatch you’ll want to practice rotating your arm and the kettlebell as you press up so you avoid the bell smashing down on your forearm.  Break the reps up anyway that you like but try to perform an equal amount on each arm.  Scale to a weight you can rep out the swings and get the round done in a few sets.

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

For time

21-15-9

Double Dumbbell Push Press 45/30lbs
Box Jump 24/20″
Chest-To-Bar Pull-Ups

Workout notes: This workout falls into the sprint category if you are proficient at all of the movements.  The big sets of push press are tough so break them up as much as you need to so you can work without hitting failure during the pull-ups.  Kipping pull-ups are totally appropriate if you have the base strength to do them.  Scale the workout to chin over bar pull-ups or perform small sets of ring rows.  If you are on a band or doing ring rows, keep the movement strict and build that strength!

Strength

Tabata Push-ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals.

WOD

AMRAP in 10 Minutes
Front Squats 185/125lbs
E2MOM 25 Sit-Ups

Workout notes:  You’ll begin the workout with 25 sit-ups and perform another set of  25 Sit-ups every two minutes thereafter.  You’ll have whatever time is remaining during each 2 minute interval to perform as many front squats as possible.  If your chosen weight is deep into the 70-80% range then the benchmark weight is most likely too heavy.  Either way you are looking for the same mechanical standards we are always talking about with front squats to determine if the weight is appropriate.  Your body will be positioned best at near vertical but more importantly your elbows should be up and pointing out through the entire range of motion.   The benchmark weight is “heavy” but it should still be well below your max such that you can perform a few reps every minute.  The suggestion is there to bump up what you might normally use in a metcon. Most folks will do best with 1 large set or at most a couple of small sets during their squat time.  Be sure not to choose a weight so heavy you are doing single squat cleans from the get go.

Skill

Run 1 Mile for time

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

“DT“

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic Hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tire. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

Strength

2-2-2-2-2-2

Weighted Pull-Ups

Perform 6 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 6 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

4 Kettlebell Squat Clean Left Arm 32/24kg
4 Kettlebell Squat Clean Right Arm 32/24kg
8 Burpees jumping onto a 45lbs plate
Rest 30 Seconds after each round.

Workout notes: Perform as many Kettlebell Squat clean and Burpee “sprints” as you can during the allotted time.  Make a note of the clock and rest after each round for 30 seconds regardless of how long the round took you.  You will probably feel like you don’t need the rest early on but don’t jump the gun and try to hit each round with the same intensity for the entire workout.  The goal is to perform each round as sprint with quick execution on the burpees.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!