Author: cfdavis

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 24/16kg
12 Push Jerk 115/75lbs

Off Ramp WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings
12 Push Jerk

Skill

Overhead Squat
3-3-3-3-3

Increase the load during each set and work up to a moderate weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Your shoulders need to be externally rotated with torso upright. Determine  your increases by the difficulty of the lift.  Make a strong effort but do not go to failure and only increase if your mechanics are sound.

WOD

For time

100 Double Unders
50 Wall ball Shots 20/14lbs 10/9′
25 Pull-Ups
75 Double Unders
40 Wall ball Shots 20/14lbs 10/9′
15 Pull-Ups
50 Double Unders
30 Wall ball Shots 20/14lbs 10/9′
10 Pull-Ups

Off Ramp WOD

3 Rounds for time

50 Single Unders with 1 Double Under attempt every 25 reps.
20 Wall Ball Shots
10 Pull-Ups

Skill

EMOM for 10 Minutes

Even Sustainable Set of Kipping Toes-To-bar
Odd Wall Walk with 30 Second handstand hold

Start with a set of Kipping Toes-To-Bar that you think you can maintain.  Even if you are making only two consecutive reps practice them in the same manner that you want to perform them during workouts and stick to that number. If the things are going well try to perform bigger sets. Don’t resort to winding up and doing double swings just to make your reps count. Scale the movement down by just working on the timing and not worrying about your feet actually making contact.

WOD

10-1 Deadlift 135/95lbs
1-10 Hang Power Clean 135/95lbs

Off Ramp WOD

10-1 Deadlift
1-10 Hang Power Clean

The limiting movement here will be the hang power clean!  Going unbroken when the reps increase isn’t a requirement but you should be choosing a load that lets you perform clean reps even when you are tired.  Catch the bar with your elbows up and in a partial squat.

Strength

E2MOM for 16 Minutes

3 Front Squat  (working from the floor)

Work up to a moderate weight and perform 3 repetitions every 2 minutes for 8 rounds.  Take the barbell from the floor and perform a squat clean for your first rep. If you are new to the barbell movements keep the load light and perform a power clean and check that your setup is correct before performing the front squat.  Your elbows should be up and pointing out and your squat stance should allow to reach full depth with your knees tracking over your feet.

WOD

For Time

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

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

Off Ramp WOD

For Time

21-15-9

Kettlebell Swing
Box Jumps

If you’d like to try bumping up the weight you can perform the swings “Russian” style, to eye level rather the all the way overhead as a scaling option. The box jumps can be performed to a lower box or as step ups.

Skill

E2MOM for 10 Minutes
A sustainable set of Push-Ups then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round.

The push-ups will get tough but that’s the point! Try to hang on to your numbers.

If you are still struggling with Double Unders. Attempt a few in about 30-45 seconds of work. You never know when they are going to click. Try to get as many as you can during that time.

WOD

AMRAP in 15 Minutes

6  L-Arm Dumbbell Hang Snatch 45/30lbs
6  R-Arm Dumbbell Hang Snatch 45/30lbs
12 Weighted Lunges Steps 45/30lbs
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

6  L-Arm Dumbbell Hang Snatch 45/30lbs
6  R-Arm Dumbbell Hang Snatch 45/30lbs
12 Bodyweight Lunge Step
200M Run

Strength

Deadlift

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

Work up to a strong effort double. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet

WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans 20/14lbs
5 Strict Pull-Ups

Off Ramp WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans
5 Pull-Ups

If you ordered a regionals team T-Shirt we will have them in on Monday!  NorCal Regional tickets are selling fast. If you plan on coming to support the team get your tickets here!

The NorCal Regional is 2 weeks away! Get your tickets here!

WOD

10 Rounds for Time

3 Power Cleans 185/135lbs
6 Box Jumps 24/20″
9 Push-Ups

Off Ramp WOD

5 Rounds for time

3 Power Cleans
6 Step Ups
9 Push-Ups

Skill

Split Jerk

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

Work up to a strong effort Split Jerk.  New lifters should work on perfecting the technique prior to increasing the load.   Start light and go up in small increments. Work on keeping the bar on your torso with your elbows up as you dip. Concentrate on controlling the dip and then exploding upward as you drive the bar off of your shoulders.  As you catch the bar you should be dropping into a low lunge with your arms locked out. If you are pressing the bar over head then you haven’t dropped low enough!

WOD

CrossFit Open 12.5

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters 100/65lbs
CTB Pull-Ups

Off Ramp WOD

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters
Pull-Ups