Author: cfdavis

WOD

15-12-9-6-3

Power Snatch 135/95lbs
Chest To Bar Pull-Up

Workout Notes: Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching up.  This is a heavy weight with a difficult movement so think about performing a percentage of your 1RM if you are not sure what weight to use.   It should be at least less that 60-70% of your 1RM.

Skill

3 Rounds not for time

1-5 Skin The Cats

Spend a few minutes working on “Skin the Cats”. To fully perform the movement will require a lot of shoulder strength and flexibility.  Perform a manageable number of reps going as deep as you can into your range of motion. Skin the cats can be scaled to 3×5 Knees to Elbows and 3×5 Ring Roll Outs. Alternate each movement if you are unable to perform skin the cats.

WOD

AMRAP in 15 Minutes

4 Strict Press 115/75lbs
8 Russian Kettlebell Swings 32/24kg
12 Alternating One Legged Squats

Workout notes: We have several difficult movements in this workout! Carefully consider the strict press! The movement should be challenging but you’ll want a load that is a bit lighter than what you could push press in a workout.  Going “unbroken” is never a requirement but strict movements can hit failure fast so go with something you are confident you can sustain for several rounds.  The press is paired with a heavy kettelbell swing to eye level and pistol squats.  If you have been swinging the same weight kettlebell for a while make an attempt at graduating to a heavier weight.  Keep in mind this will be pretty tough after the press.  The one legged, or “pistol”, squat can be scaled in many ways.   We often see these start to click mid workout so if things are going well don’t be afraid to ditch your chosen scale and possibly get your first pistol.

Skill

EMOM for 10 Minutes

3 Turkish Getups Alternating Arms each round

Spend time familiarizing yourself with the Turkish Getup.  Focus on keeping your elbow straight and look up through the object for the entire rep.  Kettlebells work great for this movement but you can also use a dumbbell.  Perform 3 in a row each minute, alternating arms every minute.

WOD

AMRAP in 10 Minutes

10 Double Dumbbell Burpee Deadlift 45/30lbs
Run 200M

Workout notes: This twist on the burpee involves performing the pushup with your hands on the dumbbell and then returning to standing position with your hips and knees open and the dumbbells at your side.  Your best effort will be to work on snapping up from the floor, bringing your feet level with the dumbbells and then standing up. That method will be the fastest of course but very tiring!

Skill

EMOM for 10 Minutes

[odd] :30 Seconds of Ring Dips followed by :30 Seconds of Double Unders
[even] 1 Minute Rest

Take about 30 seconds to perform as many ring dips as you can in that time.  They don’t need to be an unbroken set but try to stick close to a number you can perform for 5 rounds.  Singles with short rest are fine if that is all you can do! If you aren’t ready or comfortable with the rings you can perform them with a band, on the parallel bars or drop down and do a set of push-ups.  Jump right into double unders for 30 seconds.   It’s okay if you bleed over into the rest minute but be sure to leave some time for yourself to recover.

WOD

5 Rounds for Time
10 Thrusters 95/65lbs
30 Ab mat Sit-ups

Workout notes: Scale this workout to a weight you can perform the thrusters in at least a couple of sets. Thrusters seem to get exponentially harder for every rep so breaking up the sets is totally appropriate as you get fatigued.  Remember to keep your elbows up and your torso vertical for every rep.

Strength

Max Effort Weighted Pull-Up

Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 sets for max reps on the band that gives you the least support.  Try to get 3-5 reps per round at least.

WOD

3 Rounds for Time

15 Hang Power Cleans 135/95lbs
30 Air Squats
400M Run

Workout notes: Don’t feel that you have to perform the hang power cleans unbroken to keep the bar off of the ground. You don’t want to choose a weight so heavy that you need to perform singles from the start.  Break them up if you need to avoid redlining and pick up the pace for the bodyweight movements.    Remember to utilize your best technique by dropping under the bar rather than performing a purely muscle movement!

Strength

Deadlift

8-5-5-3-3-3-3

Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   Take this time to judge your performance by your movement.  Your back should be flat and your legs track uniformly over the feet.

WOD

AMRAP in 10 Minutes
10 Box Jumps 24/20″
10 Alternating Dumbbell Snatch 45/30lbs
10 Push-Ups

Workout notes:   The box jumps and snatches are very similar movements s0 consider all 20 reps as you start pacing.  The push-ups will likely be the most difficult movement  for most folks but you’ll get some recovery during the box jumps and snatches.  If if works for you, start moving through the jumps and snatches while your arms recover and then transition into push-ups and repeat.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Note: The intro class is cancelled for today due to Fallfit competition[/creativ_alertbox]

All of our CrossFit coaches will be at the Jackson Sports Academy competing in the Good Times Fallfit competition.  We have a total of 5 teams and 20 competitors.  If you are free today please come out to cheer everyone on!  You can also follow the events online leaderboard.

Coach Elliot will be at the gym today to for Olympic Weightlifting and then on hand from 11-1 for open gym.

WOD

OPEN GYM

WOD

AMRAP in 15 Minutes

5 Squat Cleans 135/95lbs
10 Push Jerks 135/95lbs
15 Burpee Bar Hops

Workout notes: This workout is going to be all about pacing.   Start with a tempo you can maintain on the squat cleans and leave something in the tank for the Jerks.  You’ll want to get those done in the smallest number of sets possible and focusing on technique will help.  Rebend the knees to catch the bar overhead without having to press out to complete the rep.  For this type of workout you’ll want to recover a bit during the burpees by controlling your breathing and making sure you are ready to get back to the barbell.