Author: cfdavis

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox]

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.

WOD

EMOM for 10 Minutes
Odd Thrusters 95/65lbs
Even Toes-To-Bar

Your score is your total number of reps completed.

Off Ramp WOD

EMOM for 10 Minutes
Odd Goblet Squats
Even  Knees To Elbows, Knee Tucks or Sit-Ups

Strength

E2MOM for 14 Minutes

3 Hang Power Cleans ~ 70-75% of 1RM

Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep as you get fatigued.   Add weight if the progression is going well.

WOD

5 Rounds For Time
21 Kettlebell Swings 24/16kg
7 Handstand Push-ups

Off Ramp WOD

5 Rounds For Time
21 Kettlebell Swings
10 Push-Ups, Pike Push-Ups or Dumbbell Push-Press

HSPU can be very challenging! First you’ll need a baseline level of strength. If knocking out a set of  push-ups is tough you should start there for this workout. Alternatively do Dumbbell Push-Press or Pike Push-Ups if you are ready to work on your overhead strength.

WOD

3 Rounds For Time

15 Overhead Squats 135/95lbs
21 Box Jumps 30/24″
400M Run

Off Ramp WOD

Scale this workout about  by load and box height!  Challenge yourself with the overhead squat but use a weight you can move through the squat with the bar pressed out and over your feet. Your feet should be flat and you should be able to draw a line from the bar to your feet through the entire range of motion.  The overhead squat takes a lot of joint mobility!

WOD

For Time

800M Run
15 Cleans 135/95lbs
15 Jerks 135/95lbs
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Front Rack Lunges 135/95lbs

WOD

For Time

800M Run
15 Cleans
15 Jerks
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Body Weight Lunges

The weight you choose should be chosen by what you can Jerk for reps.  If you are doing singles in the first round you probably went too heavy! Strip the weight on the lunges if you are new to CrossFit. You don’t want to ruin your Superbowl with DOMS!

Strength

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

Start light during the first set and add weight during each round.  Use as many sets as you need to and work up to a heavy max for the day.

WOD

For Time

50 Double Unders 

then

5 Rounds of
10 CTB Pull-Ups
10 Pistols

then

50 Double Unders

Off Ramp WOD

100 Single Unders (With one double under  every 25 reps)

then

5 Rounds of
10 Pull-Ups
15 Air Squats

then

100 Single Unders (With one double under  every 25 reps)

Strength
Squat Snatch 3×1 ~ 80%

Work up to about 80% of your best and make 3 lifts at that weight.  Move up in small increments and be sure to record any misses you make on the way up.  Continue on up to a 1RM attempt if you have time and things are going well.

New lifters should work the complex Power Snatch + Overhead squat starting with a light weight and try to ride the barbell down into the bottom of the squat.   Move up in weight when you have the movement down.

WOD

10-1
Kettlebell Snatch 24/16kg
See The Lights Sit-ups 25/15lbs

Off Ramp WOD

10-1
Kettlebell Snatch
See The Lights Sit-ups

Skill

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

For the TTB work on timing your swing with your knees tucked to your chest and then extending the toes at the bar.  Don’t worry about the total number of reps but focus on good sets of repeated swings.  Scale the movement by performing knees to elbows, or knee tucks on the rings.

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
5 Hang Power Cleans 155/105lbs
10 Lateral Burpee Bar Hops
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
5 Hang Power Cleans
10 Lateral Burpee Bar Hops
200M Run

If you are new to the olympic lifts go light and work on perfecting the hang power clean. Catch the bar in a partial squat position with your elbows up and the bar resting on the body.

[creativ_alertbox icon=”” colour=”yellow” custom_colour=”#eeee22″]Today is Tuesday, that means the 5:30 class dedicated weightlifting! Regular CrossFit is at 4:45PM and 6:30PM[/creativ_alertbox]

Strength

Split Jerk 3 ~ 75%

Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in small increments.  Make 3 attempts at each weight before you move up.

WOD

4 Rounds for Time

25 Wall Ball Shots 20/14lbs to 10/9′
25 Kettlebell Swings 24/16kg

Off Ramp WOD

4 Rounds for Time

15 Wall Ball Shots
15 Kettlebell Swings

If you are new to CrossFit don’t be afraid to start with less volume and ramp up to the big numbers over time!  Make sure your mechanics are sound during the squat.  If you are having trouble use a target or go with light goblet squats!

Strength

1RM Weighted Pull-Up

WOD

AMRAP in 10 Minutes

10 Deadlift 165/110lbs
15 Box Jump 24/20″

How fast can you move?

Off Ramp WOD

AMRAP in 10 Minutes

10 Deadlift
15 Box Jumps or Step Ups

WOD

10 Rounds for time

100M Run
21 Air Squats
100M Run
9 Push Press 115/75

Squats happen out by the wall and push press at the gym. Be sure to choose a weight you can move easily for all 9 when you are fresh!

Off Ramp WOD

5-7 Rounds for time

100M Run
21 Air Squats
100M Run
9 Push Press

If you are scaling the volume cut it down to a number that lets you keep the intensity up throughout the entire workout!