Find your fittest self
WOD
For Time
21-15-9
of your choice of one from both A and B
A)
Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs
and
B)
Handstand Push-Up
Ring Dip
Pull-Ups
Workout notes: This benchmark day is a repeat from October 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to! Choose a barbell movement and a bodyweight movement. Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be holding classes at 8:30AM and 9:30AM only this coming memorial day! [/creativ_alertbox]
Skill
EMOM for 10 Minutes
2 Power Snatch
Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if the lifts are going well. The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.
WOD
3 Rounds for time
400M Run
20 Hang Power Snatch 75/55 lb
Workout notes: This workout calls for 3 sets of 20 snatches from the HANG. The load for this workout should be MUCH lighter than what you were working with during the skill work. With a high rep workout like this we’re looking for a fairly light load on the bar below the 50% range or your 1RM. Working with a light weight like a muscle or power snatch would be acceptable. If you are working with a weight so heavy that you have to drop under the bar into a squat snatch, you may have gone too heavy.
Strength
Back Squat 2-2-2-2-2
Spend some time working up to a strong effort 2 rep back squat. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.
WOD
4 Rounds for reps with 1 minute on each station
Toe-To-Bar
Burpees
Power Cleans 135/95 lb
Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of reps completed at all stations and come up one number for your total score. There is not rest between rounds for this version. Work straight through for 12 minutes!
Skill
Split Jerk
2-2-2-2-2
Work up to a strong effort double in the split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound. Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet. If you are new to the lift keep the load light and practice perfect movement.You will need to bring the bar down to your shoulders so your loading should be well below maximum.
WOD
AMRAP in 15 Minutes
3-6-9-12-15
Strict Press 115/75 lb
200 m Run after each round
Workout notes:
In today’s workout you will be performing a strict press. This is the simplest overhead movement, but because you will only be using your arms for this movement, you will find that the Rx’d weight may be difficult. Make sure that you can hit the first round or two unbroken with the weight you choose. You most likely will not be breathing hard after your strict press reps so try to push the pace on the run.
Strength
Deadlift 2-2-2-2-2
Work up to a strong effort set of two deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper body mechanics as they increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Be sure to maintain your posture as you progress though each set of two and as you increase in weight.
WOD
AMRAP in 12 Minutes
10 Alternating Dumbbell Power or Squat Snatch 45/30 lb
50 Double Unders
Workout notes: In today’s workout you have the option of performing alternating dumbbell squat snatches if you would like to add an extra challenge to this workout. Remember that the dumbbell squat snatch requires great mobility and unilateral strength so practice the movement with a light dumbbell and work on getting full range of motion. Your heels should stay on the ground while your chest is upright with the dumbbell overhead. If you are unable to perform a full range of motion rep stick with power snatch for now, either movement will be considered “Rx” so do what is most appropriate for you.
Skill
2 Rounds of Tabata alternating between
Arch Hold
and
Hollow Rocks
This skill work uses the “Tabata” interval clock. The interval is eight rounds with twenty seconds on and ten seconds off. We will do a total of sixteen rounds alternating between the two movements. There is no additional rest between rounds. These movements might seem simple but they are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer. Scale the work period first rather than the position itself if you can not hold either for a full twenty seconds. If you would like to increase the difficulty of either movement attempt to use PVC for one or both.
WOD
AMRAP in 20 Minutes
400M Run
30 Medicine Ball Cleans 20/14 lb
20 Push-Ups
Workout notes: Today we have a task priority triplet of movements that require special attention to form and technique! First you should remember to treat the run as a skill just like you would any barbell or gymnastic movement. You will get some aerobic recovery when you are in the gym for cleans and push-ups so push the run and remember to pick up your feet! When you are performing med-ball cleans, open your hips all the way up prior to quickly descending into the bottom of your squat. Lastly, don’t break your midline during push-ups! Shorten your lever first!
WOD
for time
800M Run
40 Deadlifts 135/95 lb
20 Power Cleans 135/95 lb
Workout notes: This workout is a chipper with two barbell movements. You will use one barbell with the same weight for both movements. Determine what weight to use by the harder of the two movements which is the power clean.
WOD
for time
100-80-60-40-20
Double Unders
10-8-6-4-2
Squat Clean Thrusters 155/105 lb
Workout notes: This couplet has an interesting dynamic in that we pair a high rep monostructural activity with low rep heavy weightlifting. If double unders are still a struggle for you, consider cutting the reps down before deciding to go to singles. The squat clean thruster should be a challenge, but make sure the weight you choose allows you to keep the squat clean thruster smooth without having to pause at any point between the squat and full lockout at the end of the rep.
Skill
EMOM for 10 Minutes
1 Hang Squat Snatch w/ pause in the bottom of overhead squat
Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and pausing in the bottom of the overhead squat. That means you will perform a snatch grip deadlift to hip height and then lower the bar down into the hang position. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift. Stop momentarily and then perform the full lift.
WOD
3 Rounds for time
30 Sit-Ups
20 Two Arm Burpee Dumbbell Deadlifts 45/30 lb
10 Two Arm Dumbell Front Rack Walking Lunge Steps 45/30 lb
Workout notes: Today we have a three round triplet that will be scored by the total time it takes to complete the workout. The burpee deadlifts and front rack lunges can be done with dumbbells or kettlebells. Make sure to try the lunges with the weight that you choose as that will be the more challenging of the two weighted movements. Keep a steady pace on the burpee deadlifts and make sure to get your feet up close to the dumbells before performing a deadlift so that you can maintain a flat back through the lift.
Skill
EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[Even] :30 Plank Hold
Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer. Practice perfect kipping swings and strengthen your midline!
WOD
3 Rounds for reps with 1 minute on each station
Push-Ups
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Chest To Bar Pull-Ups
Rest
Workout notes: This workout will be scored as you would score the workout Fight Gone Bad. Count your total number of reps at each station to come up with a total score for the entire workout. Even though you are spending only 1 minute on each station the entire workout is quite long so start by working with sustainable sets throughout the first round and try to hold those numbers throughout the workout. Try not “game” the workout by totally throwing away any particular movement. Even though certain movements might be lower scoring for you put forth an honest effort at each station and work to the best of your ability.