Author: cfdavis

WOD

For time

10 Burpee Bar Hops
10 Hang Power Cleans 135/95lbs
200M Run
15 Burpee Bar Hops
15 Hang Power Cleans 135/95lbs
400M Run
20 Burpee Bar Hops
20 Hang Power Cleans 135/95lbs
800M Run

Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The weight you choose shouldn’t be so heavy that you are doing singles early otherwise you will be in trouble during that last round where most of the work happens!   Remember to be efficient and catch the power clean at your shoulders in a partial squat.  Finish with your elbows in front of the bar while upright. Scale the burpees by stepping over the bar rather than jumping and don’t forget about the run! Try not to treat it as recovery.  It’s a large part of the workout. Keep those feet moving!

Skill

EMOM for 10 Minutes

3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

3 Rounds with 1 Minute on each station

Toes-To-Bar
Ball Slams
Kettlebell Snatch 24/16kg
Double Dumbbell Push Press 35/20lbs
Row for Calories
Rest

Workout notes: This workout is performed “Fight Gone Bad” style.  As with any interval workout you should start pacing early! Consider giving yourself a self imposed time limit at each station and  begin your transition when the time hits. Your score is your total amount of repetitions.

Skill

EMOM for 10 Minutes
Odd :30-:45 second Handstand Hold
Even One Legged Squats

Spend some time practicing two difficult skills today.  Start with a sustained handstand hold on the odd minute and hold the handstand as long you can safely but give yourself some time to transition into the pistols.  Scale the handstand by holding the pike position with your feet on a box.  Pistols can be scaled with assistance or to high box step ups but try to lower down as well too.  Use a box height that gets your hip crease below parallel.  Consider the metcon when you decide how many reps to work on!

WOD

For time

75 Air Squats
15 Power Cleans 155/105lbs
50 Air Squats
10 Power Cleans 155/105lbs
25 Air Squats
5 Power Cleans 155/105lbs

Workout notes: The “Rx’d” version of the workout calls for a little bit heaver power clean than we see in a lot of our conditioning workouts.  If you go for a heavier weight than you normally do you should still able to move the weight under control and with good form while fatigued.  It’s a good idea to pick a weight that is below 70-75% of your 1RM.

Strength

EMOM for 10 Minutes
3 Push Jerk

Working from the floor perform 10 rounds of 3 consecutive Push Jerks.  The weight you choose should can be a bit heavier than what you might use during a metcon but consider this as a time to practice the skill.  Make sure you are dropping underneath the bar and catching it overhead with locked out arms.  Mobility can be challenging with this movement so use some time to adjust your grip and find what works best for you.

WOD

AMRAP in 15 Minutes

10 Kettlebell Swings 32/24kg
10 Box Jump 24/20″
10 Push-Ups

Workout notes:  The prescribed weight for the kettlebells is a little bit heavier than we normally see.  With a lower set size this is a great opportunity to try stepping out of your comfort zone and work with a kettlebell that is a little more of a challenge if you have been at the same weight for a while.  Try performing them “russian” style and getting the bell to eye level.

[creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM! [/creativ_alertbox]

Skill

3 Rounds

1 Minute Strict Hollow Body Chin-ups
1 Minute Rest
1 Minute Kipping Pull-Up Skill Practice
1 Minute Rest

Two flavors of pull-ups today.  Start with a set of supinated grip pull-ups. Don’t go for max reps but go for a strong effort.  Keep your midline rigid throughout the pull-up.  Force yourself to not bend at the waist or knees.  Holding the hollow body  will make pull-ups a little tougher but you may find that you are stronger with the reverse grip!  If wrist mobility is holding you back try a switch grip but maintain that rigid midline.   On the second interval work on your C-Kip or Butterfly technique.  This should not be a max effort set!  Use this time to learn how to link them together or refine your technique.    If you are using bands make sure you don’t rebound during the strict pull-ups and look for a bigger set when you are kipping.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  This workout is a repeat!   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.

Strength

Deadlift
8-5-5-3-3-1-1-1
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. Avoid jerking or making violent movements during your lockout.

WOD

AMRAP in 8 Minutes

24 Situps
12 Alternating Dumbbell Snatch 45/30lbs
3 L Arm Overhead Walking Lunge Steps 45/30lbs
3 R Arm Overhead Walking Lunge Steps 45/30lbs

Workout notes: Choose your dumbbell weight based on the overhead walking lunge.  Holding the dumbbell overhead will be difficult.  You will need to keep your arm rotated externally (thumb pointed back) to keep your shoulder in a strong and safe position.  If your overhead mobility isn’t quite there yet go with front rack lunge steps for now.

WOD

For time

21-15-9

Clean & Jerk 135/95lbs
Toes-To-Bar

Workout notes: Scale the weight to one that you can move quickly and efficiently without losing form. It’s tempting to start with really strict movements when it’s light but that will just get you to failure faster. Be sure to drop under the bar during both the power clean and the jerk.   If the overhead weight you can do is too limiting for this workout you can just stick with power cleans and work on the jerk separately.

WOD

Row 60 Calories

then

2 Rounds
15 Burpee Box Jumps 24/20″
30 Pull-ups
45 Kettlebell Swings 24/16kg

Workout notes: Find a sustainable pace on the rower!  You shouldn’t be rowing any differently rowing for calories vs any other measurement. Your pace should be one you can maintain and possibly speed up slightly towards the end of the row but don’t come out of the gate so strong you will be wrecked for all of the movements later on in the workout.