Author: cfdavis

Strength

2 RM Weighted Pull-Up

Work up to your best effort 2RM weighted pull-up.  Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement.  If you are using bands make an attempt at a lower band than you have been using or a try to make your first unassisted pull-up.  If you still need to use the band or cannot perform pull-ups with any weight make 7-8 attempts for max reps.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Wall Ball Shots 20/14lbs 10/9′
Box Jumps 24/20″
Rest

Workout notes: We’ll start this workout in waves and transition through each station 5 Times.  The suggested work is 15 minutes total during a 19 minute workout so consider that when you start your first round. Add in some additional rest at each station and try to maintain your effort throughout the entire workout.

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

50-40-30-20-10
Sit-Ups
10-8-6-4-2
Power Clean 185/125lbs

Workout notes:  We have 5 rounds of lower rep cleans and the suggestion is a little heavier weight than what you might usually see in a high rep metcon.   If you feel like you are ready to challenge yourself a little and you’ve got the technique down go a little heavier with your lift but keep in mind that we’re still looking for a weight that is probably lower than 70% of your 1RM.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 530PM class. WOD classes are at 4:45Pm and 6:30PM. — Please note that starting the first week in October this class will switch to a WOD class. [/creativ_alertbox]

Skill

“Double Under Pyramid”

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable attempt a challenging number at the higher rounds.  Rest as much as need between rounds so you can focus on the skill itself.

Ex 5-10-15-10-5, 50-75-100-75-50, etc.

WOD

“Run Cindy Run”

AMRAP in 20 Minutes of

400M Run
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout notes: Complete as many rounds as possible in 20 minutes of a 400M run and then 3 rounds of the classic benchmark “Cindy”.  Pull-Ups can be kipping,  performed with a band or as ring rows.  Scale push-ups to your knees first and try to maintain good posture.  If you’re new to push-ups worming up is fine but try lock out it a completely plank position.

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

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

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: For this workout 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! Special thanks to the folks and CrossFit Oahu and Kailua for this great idea.

WOD

For time

70 Calorie Row
50 Wall Ball Shots 20/14lbs 10/9′
30  Clean & Jerks 135/95lbs

Workout Notes:   Remember that the final workout of this chipper has a much higher difficulty level than the first two.  It’s a good idea to pace the row and break up the Wall Ball shots  if they are going to put you at too much of a deficit for the Clean & Jerks.  Note that if we have more than 8 in a class we’ll start this workout in waves.

Strength

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

Squat Clean

Work up to a strong effort 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.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

3 Rounds For Time

15 Burpee Box Jumps 24/20″
30 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The burpee box jump ends standing at full extension on top of the box.  A two footed jump will be the most difficult especially following the snatches. Scale the movement by jumping to a lower box or performing step ups. Remember to keep your hips low as you pull the dumbbell off the floor and use the legs for each rep so you don’t light up your back.

EMOM  for 10 Minutes

3 Hang Power Snatch

Work up to a light weight Hang Power 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.   Review the hook grip!  If you are not using the hook grip method you may have trouble holding onto the bar.  It may feel uncomfortable the first few times but just stick with it for all of your olympic lifts and you’ll never be limited by your grip for a lift!

WOD

5 Rounds For Time

30 Air Squats
10 Push Press 135/95lbs

Workout notes: Even though you may be moving fast with the air squats focus on performing perfect mechanics with your knees tracking over the feet and your torso upright.  Remember to hit both the depth at the bottom and full extension of the hips at the top of the movement.  For push press we don’t re-bend the knees at the top of the rep so generate some power with the dip and drive and finish the rep with the arms.

Skill

Two rounds of Tabata alternating between Hollow Rocks and Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP 20 Minutes

400M Run
21 Kettlebell Swings 24/16kg
12 Toes-To-Bar

Workout notes:  20 Minutes is fairly long for us so focus on pacing! If unbroken sets aren’t in the cards that’s okay.  Establish as set sizes you think you can maintain for the whole workout.  Scale toes-to-bar by performing knee tucks or sit-ups maintain a strong grip on the bar to avoid tearing!