Author: cfdavis

Skill

Freestanding handstand practice

If you’ve been kicking up onto the wall for a while work with a partner to spot you and try establish a freestanding handstand.  Make sure you have a bailout plan before you kick up!

or

5 x
Wall facing handstand hold

WOD

For time

21 Deadlift 225/155lbs
400 meter Run
18 Deadlift 225/155lbs
400 meter Run
15 Deadlift 225/155lbs
400 meter Run
12 Deadlift 225/155lbs
400 meter Run

This workout was the crossfit.com workout of the day for 01/31/11.

Off Ramp WOD

15 Deadlift
400 meter Run
12 Deadlift
400 meter Run
9 Deadlift
400 meter Run

[creativ_alertbox icon=”” colour=”green” custom_colour=”#ea02bc”]It is Tuesday! That means we have weightlifting club at 5:30PM. Regular WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Skill

EMOM 10 Minutes
Sustainable set of kipping CTB Pull-Ups. Work on your standard C-kip or work on butterfly pull-ups. If you are still working on building strength work on max sets of strict pull-ups.

WOD

5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters 45/30lbs
Row for Calories
Box Jump 24/20″
REST

Off Ramp WOD

3-5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters or Goblet Squats to target
Row for Calories
Box Jump or Step ups
REST

If you are still working on your squat mechanics use a target or go with goblet squats and focus on keeping your torso upright with your knees tracking over your feet.

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget to post your score for 14.1 if you are participating in the Open![/creativ_alertbox]

Strength

EMOM for 10 Minutes
5 Push Press

Working from the floor perform 5 push press every minute.  Your load should be light to medium.  Work on catching the bar with soft knees and rebounding right into your next rep.

WOD

AMRAP in 15 Minutes

21 Kettlebell Swings 24/16kg
15 Burpee
200M Run

 Off Ramp WOD

AMRAP in 15 Minutes

21 Kettlebell Swings
15 Burpee
200M Run

WOD

For time

1-2-3-4-5-6-7-8-9-10
Front Squat 135/95lbs
Toes-To-Bar

Off Ramp WOD

1-2-3-4-5-6-7-8-9-10
Goblet Squat
Knees-To-Elbows

Strength

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

Squat Snatch

Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat.

WOD

“CrossFit Open 14.1”

AMRAP in 10 Minutes

30 Double Unders
15 Power Snatches 75/55lbs *

* Really it’s ground to overhead anyhow.  Snatches will be the fastest but use the method that is most efficient for you!

Off Ramp WOD

AMRAP in 10 Minutes

10 Double Unders or 90 Single Unders
15 Power Snatch

If you haven’t mastered double unders yet, pick a number you can consistently do each round.  5, 10,15, wherever you’re at is fine we just don’t want you to get too comfortable with singles!

Strength

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

Split Jerk

Work up to a max effort jerk for the day. Start light and increase the load in small increments.

WOD

“Elizabeth”

21-15-9
Clean 135/95lbs
Ring Dips

Off Ramp WOD

21-15-9

Power Clean
Push-Ups

Work the complex power clean + front squat and work on riding the barbell down into the bottom of the squat.

Strength

EMOM for 10 Minutes

Odd  Max Set of Strict Pull-Ups
Even 20 Seconds of Pistols

For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands.

WOD
1000M Row
50 Box Jumps 24/20″
75 Kettlebell Swings 24/16kg

Start this workout in heats!  This workout is a sprint but  be sure to save something during the row for the rest of the workout!

Off Ramp WOD
1000M Row
50 Box Jumps or Step Ups
75 Kettlebell Swings

Scale this workout by box height and kettle bell weight.  Think about breaking the swings up into multiple sets and resting as much as you need, or try doing “drop sets” where you start with a big number then do progressively smaller sets until you are finished E.g. 30-20-15-10.

Skill

EMOM for 10 Minutes

Odd Plank Hold
Even 15 Second L-Sit

WOD

5 Rounds for Time

20 Alternating Dumbbell Snatch 40/30lbs
15 2-Count Mount Climbers
10 Toes-To-Bar

Off Ramp WOD

3 Rounds for Time

20 Alternating Dumbbell Snatch
15 2-Count Mount Climbers
10 Knees-To-Elbows or Knee Tucks

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox]

Strength

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

Front Squat

Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift.

WOD

AMRAP in 10 Minutes
Power Cleans 155/105lbs
EMOM 5 Burpees

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Your score is your total number of power cleans completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Power Cleans
EMOM 5 Burpees

Be sure to choose a weight that allows you to score multiple reps during each minute.