Author: cfdavis

Skill

E2MOM for 10 Minutes

3 Split Jerks

Working from the floor perform 3 Split Jerks every 2 minutes.  We performed 2 split jerks every minute on the minute on August 8th.  If you participated in that and it went well you can try loading up a little bit more weight. We are doing less reps overall with double the rest.  Practice quick feet and focus on your recovery. Your front foot should come back first followed by your back foot.  Catch the bar with soft knees after your have recovered from the jerk and begin the next repetition.

WOD

For time

15-12-9-6-3

Burpee Box Jump Overs 24/20″
Hang Power Cleans 155/105lbs

Workout notes: Burpee box jumps with a two footed jump will make the hang power clean very difficult!  You can scale the box jumps to step overs to give you a little bit of recovery between rounds of the hang power clean or choose a low box.  If you are ready for a challenge bump up the weight you normally use for this exercise but absolutely choose a weight that is well below your 1RM.  The bar will be hard to hang onto as you get into the later rounds so keep that in mind! Make sure you can do sets from the get go.

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Skill

EMOM for 10 Minutes

1 Squat Clean

Work up to a light  weight and perform 1 squat clean every 10 minutes.  If you are new to this lift focus on moving under the bar after you extend your hips.  Catch the bar with your elbows and pointing out.  Ride the bar all the way down into the bottom of your squat before you stand up.

WOD

AMRAP in 12 Minutes

20 Dumbbell Goblet Squat 45/30lbs
20 One Arm Dumbbell Push Press 45/30lbs*
200M Run

* Break this up anyway that you like (e.g. 10L,10R or 5L,5R,5L,5R etc)

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 10 Minutes

10 Deadlifts 185/135lbs
30 Double Unders

Workout notes: The deadlift load should be a weight you can move with larger set sizes for most of the workout without compromising your form. Consider a weight that is below 50% of your 1RM.  The wretched double under will be scaled by the usual method, 3:1 single unders.  If your double unders are still developing try committing to them for the duration of this workout and master that movement!

WOD

Tabata Wall Ball Shots 20/14lbs 10/9′
Tabata Knees To Elbows
Tabata Burpees
Tabata Air Squats
Tabata Sit-Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Perform a full 8 rounds of each movement in the order described for each of the 5 movements. Your score for each movement is your lowest number for any round.  The goal is to sustain a constant performance across each interval.  For this workout we start with the more difficult movements and finish with the least complex. As you get fatigued focus on a sustainable pace as the movements get easier.

Skill

Review the Overhead Squat barbell movement.  Spend ten minutes working up to a weight that is slightly ABOVE the weight you expect to use in the workout and perform 2-3 reps. You can power snatch the weight but try to land in the squat snatch for your first rep if possible.  Based on how this skill practice goes decide what weight you will use for the workout.   Going “unbroken” during the workout is not required of course but choose a load that you can manage for several reps with good form even when fatigued.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Overhead Squat 135/95lbs
400M Run

Workout notes: Substitute strict pull-ups for supinated ring rows rather than banded kipping pull-ups! Keep your body planked and avoid generating momentum with your hips.   The Overhead Squat can be quite challenging if you have mobility problems so if you aren’t able to perform the movement during the skill work substitute the movement with back squats.

Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

6 Rounds for time

200M Run
15 Box Jumps 24/20″
15 Push Ups

Workout notes: Scale the box jump by height or by performing step ups if you are worried about making the jumps following the run.   Rebounding the box jumps will be faster but metabolically challenging.   Try jumping up and stepping down at a constant pace.  Don’t forget if you are new to CrossFit you can also scale the volume by performing 3-5 rounds.

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Skill

3 Rounds not for time

3 Wall Walks
:30 Seconds of Hollow Rocks
Max Set of Ring Dips

Take as much a time as you need to between movements but put your longest rest after your max set of ring dips.  Walk as far as you can up the wall and return to the ground under control! The dips can be done with a band or on the parallel bars or as bench dips.

WOD

3 Rounds For Time

21 Burpee Bar Hops
12 Power Snatch 135/95lbs

Workout notes: Remember that a two footed jump over the bar will be the most difficult version of the burpee and constitutes a similar motor recruitment pattern to the snatch! Scale that to step over burpees if you are worried about safely making the jump.  The snatch is largely considered our most difficult movement so practice efficiency as you get fatigued.  Dropping under the bar should be automatic as you get tired!

Skill

5 Rounds not for time.
Sustainable set of Kipping Pull-Ups or Kipping Swings Followed by :30 seconds of Double Unders

Use this time to practice two difficult skills, the “kipping” movement and double unders. If you already have kipping or butterfly pull-ups work on a sustainable set.  If you are new to either type  or don’t have a pull-up yet, work on sustaining the movement as a swing rather than a pull-up.  Follow each set with around 30 seconds of double unders.  Rest as much as you need to between rounds and focus on practicing the movement.

WOD

5 Rounds for Reps with one minute on each station

Row For Calories
Squat Clean 135/95lbs
Rest

Workout notes: We’ll start this workout in waves with everyone starting on the rower. Pace yourself and come off the rower early so you are ready to maintain a steady pace with the barbell.  For each rep practice efficient technique by dropping under the bar and driving your elbows up. Don’t let your elbows fall as you come up from the bottom of your squat.

Strength

Push Press 8-5-5-3-3-3-3

Work up to a strong effort 3 rep push press increasing with each set.   With this rep scheme you should start very light and make small increases.  Be sure to press the bar overhead and not catch it with bent knees.  When the weight gets heavier pay special attention to catching the bar with “soft” knees and even practice rebounding into your next rep.

WOD

42  Sit-ups
21 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
30 Sit-ups
15 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
18 Sit-ups
9 Double Dumbbell Box Step Overs 45/30lbs 24/20″

Workout notes: Hold the dumbbells suitcase style during the step overs.  You can definetly throw your arms to start the sit-up but remember to keep your feet on the ground during and try not to just rock back and forth.