Author: cfdavis

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Strict Pull-Ups
[even] Sustainable set of Strict Push-Ups

If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first round but go for a challenging number that you think you can hold. Your numbers may drop off significantly by the end of the 5th round but try hard to hold on to those numbers.

Metcon

AMRAP in 10 Minutes

10 Front Squats 135/95lbs
200M Run

Workout notes: The key to the front squat is properly racking the barbell on your shoulders and turning the elbows up.  Maintain an upright torso throughout the repetition and squat as deep as you can for every rep with your knees tracking over your feet.

WOD

AMRAP in 15 Minutes

30 Double Unders
25 Wall Ball Shots 20/14lbs 10/9′
200M Uneven Farmer Carry 32,28kg/24,16kg

Workout notes: This workout is a great opportunity to try and master the double under! You may spend a lot of time trying to get through 30 but just remember to relax and start with an easy progression that works for you.  Most folks start by performing single unders perform a double under every 2-3 reps.  It will take some time but the only way to master the movement is by trying.  The farmer carry’s are written with kettlebells in mind but they can be done with dumbbells too.

WOD

3 Rounds for Time

400M Run
21 Burpee Pull-Ups
12 Power Cleans 155/105lbs

Workout Notes: For the burpee pull-up you’ll find a bar that is outside of your reach and jump up from your burpee and grab the bar.   If you can, end with your chin over the bar and then come down to start your next rep. Use any grip you like but the switch grips works really well because you can find the bar easier in the air just by closing your arms.  If you need to scale the burpee you can perform jump over the bar burpees or standard burpees.

Strength

EMOM for 10 Minutes

1 Squat Snatch

Perform 1 Squat Snatch every minute for a total of 10 rounds. 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. Experienced lifters can work up to a moderate load but keep in mind you only have 60 seconds rest between reps!

WOD

5 Rounds for Time

9 Knees-To-Elbows
12 Front Rack Walking Lunge Steps 115/75lbs
Run 200M

Workout notes: Even if you are pretty good at toes-to-bar you might find knees-to-elbows to be pretty tough!  Most of us will need to kip and you’ll probably need to utilize a bigger tuck back than you might with toes-to-bar. If you are having trouble kipping, knees-to-elbows is a great way to learn the movement.  If you are starting to tear come off of the bar and work on some kind of sit-up! Remember to keep your body vertical when performing the lunges, don’t let your elbows and chest cave as you step!

Skill

10 Wall Walks with 15 second Handstand Hold at the top of each rep.

This probably sounds simple but they are really hard! Take as much time as you need to between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 15 seconds.  Practice keeping a rigid body throughout each rep.

WOD

AMRAP in 15 Minutes

5 Deadlift 225/155lbs
10 Push-Ups
15 Air Squats

Workout notes:  Start by working up to a deadlift weight you can rep out under control.  Remember to protect your low back and keep your lumbar straight.  There’s no requirement to go unbroken throughout the workout but it should be no problem when you are fresh or you have probably gone too heavy.  Make the push-ups as difficult as possible by keeping your body straight and hitting your chest and thighs to the deck.

Strength

E2MOM for 14 Minutes

3 Power Clean & Power Jerk
Work up to a moderate load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice. 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.

WOD

21-18-15-12-9-6-3

Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes: This workout is a repeat and a great opportunity to try making a jump to a heavier kettlebell!  The first scaling option when going heavier is performing them as “russian” swings by bringing the kettlebell to eye level and then working on getting to “american” style swings over time.   Box jumps of course can be scaled by height or into step ups!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox]

Skill

Tabata Pull-Ups

Rest 1 Minute then

Tabata Plank Holds

Perform a full round of tabata for each movement.  That is 8 intervals of 20 seconds on and 10 seconds rest.  Use this time to work on  a sustainable set of kipping or butterfly pull-ups as skill practice or perform strict pull-ups with a band if you are still working on strength.  Maintain a good hollow position while you hold the plank and fight to keep your midline engaged rather that favor it by letting your hips float up.

WOD

3 Rounds For Time

Run 400M
15 Thrusters 95/65lbs
15 Burpee Bar Hops

Workout notes: Make sure to choose a weight that lets you achieve a full depth squat. Even though we’re performing a front squat and a press you still want to maintain the bar on your shoulders with elbows up so that your chest is upright through each rep.   The most difficult burpee will include a jump over bar so scale them by stepping over the bar.

Strength

Back Squat 8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time

60 Sit-Ups
30 Alternating Dumbbell Snatch 45/30lbs
40 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
20 Sit-ups
10 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The dumbbell snatch starts and ends at the ground!   Make sure you are not dropping the dumbbell from overhead but switching hands at the bottom of the rep.  The Rx weight might be light for some but if you can’t control your dumbbell to the ground you have probably gone too heavy!

WOD

For time

15-12-9-6-3

Handstand Push-Ups
Power Clean 135/95lbs
Box Jump 24/20in

Workout notes: Consider that 1/3 of the reps for this rep scheme come during the first round!  It’s a good idea to pace yourself through the 15’s and move steadily even though this might feel like a sprint.  The minimum requirement to attempt handstand push-ups is a 1 Minute handstand hold and 15 unbroken strict push-ups.  If you can’t perform either of those yet scale the handstand push-ups to push-ups but make them as strict as possible.  The box jump can be scaled by height first or into step ups, which won’t have quite the same training effect but make a good alternative.