Author: cfdavis

Strength

E2MOM for 14 Minutes

1 Squat Clean and Split Jerk

Perform a squat clean and a split jerk every 2 minutes for a total of 7 rounds.  The weight you choose should be moderately challenging but consider this as primarily skill work.  You should be able to catch the clean with your elbows up and in the front rack position and then squat the bar up with your knees tracking over your feet with your torso remaining upright. For the jerk remember to perform a controlled but explosive dip and drive but don’t let your chest drop!

WOD

5 Rounds For Time

15 Kettlebell Swings 24/16kg
15 See The Lights Sit-Ups 25/15lbs
200M Run

Workout Notes: This workout features two deceptively complimentary movements that could feel much harder when put together! Perform the kettlebell swing right and it will save your midline for the situps.  Make sure you don’t just lean forward with essentially straight knees and bend only at the hips. Focus on using the legs during the kettlebell swing and sit into a partial squat before opening the hips to drive the kettlebell up.

[creativ_alertbox icon=”” colour=”red” custom_colour=”#81d742″]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

AMRAP in 8 Minutes
6 L-Arm Kettlebell Snatch 24/16kg
6 R-Arm Kettlebell Snatch 24/16kg
12 Box Jumps 24/20″

Workout notes: 

Last week we worked on one-arm kettlebell swings. With snatch we start the swing in the same way.  Grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out as you bring it overhead. Keep your elbow tucked in and the kettlebell close as it passes your body and punch up when it’s overhead.  If you do it right you won’t smack your forearm with the kettlebell. It’s tempting to ditch the kettlebell and switch to a dumbbell if you can’t coordinate the movement but try to give it a chance. The conditioning effect is very different with the kettlebell!   Try pacing your box jumps by resting at the top of the box. Scale to a lower box or perform step ups if needed!

Skill

1 Round of

3 Minute Handstand Hold

3 Minutes Rest

3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

5 Rounds of 2 minutes at each station

2 Minutes of  “Cindy”
5 Pull-Ups (NO BANDS TODAY! Perform supine ring rows as your first scaling option)
10 Push-Ups
15 Squats

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minute minutes of work at each station. We start with 2 minutes of the benchmark CrossFit workout Cindy. Perform supine ring rows instead of banded pull-ups if you are not able to do bodyweight pull-ups as your first scaling option. Adjust the difficulty by how far out you put your feet, make them tough!  Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.

WOD

2 Rounds For Time

800M Run
40 Wall Ball Shots 20/14lbs 10/9′
20 Cleans 135/95lbs

Workout notes:  The run will be a large part of the workout so focus on getting your feet moving and try not to use that second 800M as a recovery interval.    Instead pace yourself during the first set of weighted movements so you can focus on the second run.   As always, if you are having difficulty achieving depth on the wall ball shots try using a  box or another med ball as a target.

WOD

5 Rounds for Time
25 Push Press 75/55lbs
50 Double Unders
200M Run

Workout Notes: This workout is a lot of reps! Make sure you can perform sets with the weight you choose.  Breaking up the round is bound to happen but this should not be weight with which you have to perform single repetitions. Double unders can be scaled by lowering the total number of reps, or doing 3:1 single unders with a double under attempt every 25 reps.  If you are new to CrossFit consider scaling the workout to 3 rounds.

Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead 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. Increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight.

WOD

3 Rounds for TIme

20 Knees To Elbows
30 Overhead Walking Lunge Steps 45/25lbs
400M Run

Workout notes: Knees-to-elbows is a great opportunity to practice the kipping swing.  If you can link together KTE by actively closing and opening the shoulders you have the basics for toes-to-bar and starting the C-Kip.  20 Reps is a large set so break them up early to save your grip and protect your hands.  Scale them to V-ups or sit-ups.

Skill

3 Rounds not for time

15 Hollow Rocks
3 Wall Walks
15 Superman Rocks

The hollow and superman rocks do not have to be unbroken! Perform quality reps even if you need to break the set up.  Wall walks can be scaled by finishing the rep at an angle that you are comfortable with and then coming down. Take the time that you need perform the reps to the best of your ability!

WOD

AMRAP in 15 Minutes

5 Deadlift 225/155lbs
10 Push-Up
15 Box Jump 24/20″

Workout notes: Your chosen deadlift weight should be challenging but lower than 60-65% of your 1RM.  Ideally the weight you choose should be an easy set of 5 while you are fresh and one you think you can maintain for the first a couple of rounds at least.  Breaking up the reps is fine of course but the weight should be nowhere near max effort.    Push-ups are chest and thighs to the floor with a rigid and flat body.  Scale by doing them from the knees or worming up but make sure you hit the final plank position with arms fully locked out.  For the best training effect you’ll want to jump up to the box but you can scale them by performing step ups or going to a lower box.

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …

Burpee Bar Hops
Front Squats 135/95lbs

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: Today we have weightlifting at 5:30PM. Regular CrossFit Classes are at 4:45pm and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Ring Dips

Perform 8 sets of 3 Dips with increasing weight on each set.  The parallel bars are an option if you are not comfortable yet on the rings. If you are using a band perform 8 sets at max effort!

WOD

AMRAP in 12 Minutes

6 One Arm Russian Kettlebell Swings Left 24/16kg
6 One Arm Russian Kettlebell Swings Right 24/16kg
12 Weighted Step Ups 24/20″ 24/16kg
24 Situps

Workout notes: For this workout we’re performing “One Arm” kettlebell swings to eye level, or “Russian” style.  Try to use the same kettlebell you normally use but finish the swing at eye level while you are standing upright. With one arm swings you’ll want to grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out slightly when you bring it to eye level.  Don’t worry about keeping a straight elbow at the top of the swing. Just let it float to eye level and rotate out. Hold the kettlebell anyway that you like for the step ups and split them up however you want but distribute them equally on both legs.