Author: cfdavis

Strength

EMOM For 10 Minutes

3 Deadlift

Work up to a moderately heavy weight and perform 3 deadlifts every minute on the minute.   The load should be challenging but your form should never falter.  Keep your back flat and track your knees over your feet.  Target around 70% of your 1RM or attempt an increase from a previous benchmark.

WOD

AMRAP in 10 Minutes

10 Goblet Squat 32/24kg
30 Double Unders
10 Push-Ups

Off Ramp WOD

AMRAP in 10 Minutes

10 Goblet Squat
10 Double Unders
10 Push-Ups

Team Training for Nor Cal Regionals 2014!

Today we’re introducing a new concept into our programming!

This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and evaluate the load you chose for the workout.  The Snatch is one of our most difficult barbell movements  and finding the perfect weight can be the difference between a meaningful workout or suffering through a slugfest.  After you reach the 6 minute mark ramp up the intensity and continue on getting as many reps as possible in 14 minutes without sacrificing form.

Special thanks to Jeremy from Diablo CrossFit for introducing this concept to us!

WOD

Minutes 0-6 Complete only 2 rounds of the following:

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

During Minutes 6-20

AMRAP of the same complex

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

Off Ramp WOD

Scaling here is by load or by scaling the movement if you are not ready for overhead squats! Safely work the reps by challenging your depth or perform heavy goblet squats.

WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpee Bar Hops
10 Deadlifts 165/110lbs

then

12 Walking Lunge Steps 165/110lbs

Off Ramp WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpees
10 Deadlifts

then

36 Bodyweight Lunge Steps

Strength

EMOM For 16 Minutes

Odd Sustainable set of Strict Pull-Ups
Even 3 Front Squat

For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep if you can. New lifters keep the load light and work on keeping the elbows and chest up throughout the lift.

WOD  

For time

21-15-9

Kettlebell Swings 32/24kg
Box Jumps 30/24″

This workout is a repeat from July 15, 2013!

Challenge yourself to a heavier kettlebell or higher box today.

Off Ramp WOD

For time

21-15-9

Kettlebell Swings
Box Jumps

Skill

2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total.
(16 Intervals-8 Minutes Total )

Superman Hold
Active Squat Hold
Hollow Body Hold
Rest

e.g.

0:00-0:20 Superman

0:30-0:50 Squat

1:00-1:20 Hollow

1:30-1:50 Rest

-Repeat 3 more times!

WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans 155/105lbs

Off Ramp WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans

Strength

Back Squat

8-5-5-3-3-1-1-1

Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift.

WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch 45/30lbs
30 Double Under

Off Ramp WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch
60 Single Under with 1 Double Under Every 30 Reps

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox]

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day.   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

For time

40 Wall Ball Shots 20/14lbs
20 Toes-To-Bar
30 Wall Ball Shots 20/14lbs
15 Toes-To-Bar
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar

Off Ramp WOD

25 Wall Ball Shots
25 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups

Strength

Weighted Pull-Up

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

Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range.

WOD

AMRAP in 20 Minutes
21 Kettlebell Swings 24/16kg
200M Run

Off Ramp WOD

5 Rounds for time
21 Kettlebell Swings
200M Run

If you are brand new to CrossFit consider performing “Russian” swings to eye level as a scaling option and scaling the volume by giving yourself a 5 round limit along with the 20 Minute time cap.

WOD

For Time

50 Box Jump 24/20″
50 Barbell Thruster 45/35lbs
50 Double Under
50 Back Squat 45/35 lbs
50 Push Press 45/35lbs
50 Burpee

Off Ramp WOD

Don’t forget you can scale the volume of a workout as well as the individual movements.  If you are new to CrossFit it’s a good idea to progress the volume over time!  Even if the weights are light higher repetition workouts can leave you pretty sore!

25 Box Jump
25 Thruster
10 Double Under or 100 Single Under
25 Back Squat
25 Push Press
25 Burpee

WOD

10 Rounds for time

12 Kettlebell Swings 32/24kg
6 Weighted Step Ups 32/24kg 24/20″
200M Run

Off Ramp WOD

5 Rounds for time

12 Kettlebell Swings
6 Weighted Step Ups
200M Run

Try to step out of your comfort zone and scale up the kettlebell swings if you are ready.   If the bell gets unwieldy your first scaling option is to  perform”russian” style swings to eye level at the heavier weight rather than switch to a lighter bell.  Either way you want to pick a weight that challenges you but lets you keep moving throughout the entire workout.