Author: cfdavis

Skill

Split Snatch

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Practice the Split Snatch today! For most of you this will be a new lift. Work on the mechanics first before you add any weight to the bar.  Start the lift as you would with any other variation. Pull from the floor with low hips and then extend the hips to create vertical drive.  To receive the bar you’ll drop into a deep lunge similar to your split jerk.  This can be a great option for those that still have some mobility needs in the shoulders, hips and ankles.  If squat snatching is not usually a problem for you it’s still a great test of dexterity and skill. Have fun!

WOD

For time

400M Run
50 Pull-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups
400M Run
50 Squats

Workout notes: Another classic workout featured recently on CrossFit.com! This workout is a great opportunity to test your running skills! The movements that are paired with the run won’t tax your legs like other exercises but maintaining  your splits will be difficult! If classes are big you will start in two waves so the pull up bars will not be too crowded.

Skill

5 Rounds not for time

3 Left Leg Weighted Pistols
3 Right Leg Weighted Pistols
20 Hollow Rocks

Both movements are very difficult! If you are new to pistols(one legged squats) first work without out any weight and try to alternate legs. Start by lowering down on a box and not worrying about your non-working leg while you learn the movement.  If strength and balance are the issue scale by working with some assistance from a ring or holding a squat post.  Those of you that can do weighted reps work with a heavy dumbbell or kettlebell.  This skill work does not have a time component. The focus should be on quality movement so get as much of it in as you can before we start the WOD.

WOD

“The Ghost“

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. We’ll start in waves with everyone on the rower so you are performing double unders last each round.  If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in.

Strength

Deadlift
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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

3 Rounds for Time

21 Dumbbell Hang Snatch Left Arm 45/30lbs
200M Run
21 Dumbbell Hang Snatch Right Arm 45/30lbs
200M Run

Workout Notes:  The muscle snatch will be the quickest movement but you’ll want to make sure you drive up with the hips as much as possible to generate momentum.  Think of “finishing” with the arm rather than initiating the movement with the arm. For the one arm hang snatch your grip will most likely be the limiting factor but you will have quite a bit of grip recovery between the three rounds on each arm so don’t be afraid of big sets!

Skill 
EMOM for 8 Minutes
30 Seconds of Pull-Ups

Complete as much work as you can each round.  If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  If you are using a band make sure to perform dead hang pull-ups so you don’t use the rebound of the band to propel you upwards!

WOD

For time

10-1 Box Jump 24/20″
1-10 Squat Clean 135/95lbs

Workout Notes: This workout will get really difficult towards the end with this rep scheme! You’ll be performing mostly box jumps for the first few rounds.  Make sure you don’t race through those reps and leave something in the tank as you get closer to the last few rounds where you are performing mostly barbell work.  Rest when you need to and execute each rep!

WOD

10 Rounds for Time
5 Strict Pull Ups
3 Front Squats 185/125lbs
5 Burpee Box Jump Overs 24/20″

Workout notes: For this workout the suggestion is a moderately heavy front squat for ten rounds of three reps.  This a great opportunity to step out of your comfort zone and try a weight that is a little heavier than what you are used to.  For a workout like this consider a load you are fairly certain you can perform all three reps consecutively for most of the rounds and take a few calculated breaths before you pick up your bar for each set to guarantee the reps.  Obviously you can break up the sets if you need to to safely continue but start performing single squat cleans for all ten rounds will be rough! Make sure you are working with a weight with which you can keep your back from rounding forward as you come out of your squat.

Skill

1-1-1-1-1

Power Clean & Push Jerk

Working from the floor, work up to a moderately heavy Power Clean and Push Jerk.  Remember to catch the bar in a partial squat from the floor and then again as you receive the bar overhead. Work on driving straight up without letting your chest cave and then catch the bar with your arms straight overhead.  Maintain the depth of your jerk so don’t have to press out.

WOD

EMOM for 20 Minutes

[Odd] Clean & Jerks 95/65lbs
[Even] Rest

Workout notes: You are working for 20 minutes 1 minute at a time for reps and resting an equal amount of time  Find a pace that let’s you work through the minute but at a sustainable rate. Remember you are getting 1:1 work:rest total. Try to make this work as aerobic as possible and avoid hitting failure. Your score is your total number of reps.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …

WOD

“Nicole“

AMRAP in 20 Minutes
400M run
Max rep Pull-ups

Workout Notes: Complete as many rounds as possible in 20 minutes of this classic CrossFit workout. Your score is the number of rounds and pull-ups you complete.  If you are just starting out on pull-ups scale that to 2-3 High intensity sets with the band or ring rows  for a total of about 15 pull-ups in multiple sets if need bee.

Skill

EMOM  for 10 Minutes
3 Power Snatch

Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   If you are going so heavy that this is turning into a metcon drop weight. Focus on technique.

WOD

AMRAP in 12 Minutes

15 Box Jumps 24/20″
20 One Arm Kettlebell Overhead Walking Lunge steps 24/16kg (10 Left, 10 Right)
25 Sit-Ups

Workout Notes: Spend some time working on how you will hold the kettlebell as it is overhead.  The best position is usually to have your palm facing forward with the bulk of  kettlebell behind your hand.  Make sure that your elbow is straight and you are pressing up on the handle while it is overhead.  If you have a shoulder mobility problem and your arm is collapsing try a dumbbell so you can rotate your arm or scale down to front rack lunges.