Find your fittest self
WOD
6 Rounds for time
20 Power Snatches 75/55lbs
400M Run
Workout notes: This workout calls for 6 sets of 20 snatches. With a 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.
Skill
EMOM for 10 Minutes
3 Hang Power Clean
Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes. Choose a weight that allows you to do all three reps in a row. For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean. You’ll catch the bar in a partial squat dropping as low as is needed. If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy. Practice utilizing the “hook” grip so you can maintain control of the bar!
Metcon
AMRAP in 8 Minutes
Power Clean 135/95lbs
12 Air Squats EMOM
Workout notes: For this workout your score with be your total repetitions of power cleans. At the top of every minute perform 12 Air Squats. Each repetition will be taken from the ground but you should apply the skill work from early by “passing through” the same position you hit in your setup during the hang power clean practice. Remember to work at a steady pace early on during the power cleans and attempt to hit that same number every round.
Skill
1RM
Turkish Get-Up
Today’s skill item is something you are likely not entirely familiar with. Spend time familiarizing yourself with the Turkish Get-up and get acquainted with the movement on both arms. Each “rep” is coordinated sequence of events that will allow you to move efficiently. Focus on keeping your elbow straight and look up through the object for the entire rep. Kettlebells work great for this movement but you can also use a dumbbell. Remember that to fully complete the rep you need to bring the object up AND down.
WOD
5 Rounds with 1 Minute on each station
Chest To Bar Pull-Ups
Burpee Box Jump 20″
Wall Ball Shots 20/14lbs
Rest
Workout notes: This workout is scored “Fight Gone Bad” Style. Maintain a continuous count throughout the entire workout so you end up with one number at the end. With a workout like this it can be easy to game it so you save yourself for a particular movement. For training purposes that is not a good idea! Most likely the movement you are holding back on is the one you need to work on the most.
Strength
E2MOM for 12 Minutes
2 Deadlift
Today we are working on a strong effort deadlift across 6 sets. Spend some time working up to a deadlift that is in the 80% range and then perform 6 doubles at that same weight. The lift will increase in difficulty as you accumulate more reps so focus on posture and speed off the floor as you get fatigued. New lifters should start light and practice maintaining a flat lower back as they pull off of the floor. If you are new to this movement start with a light effort weight and increase when you have established the mechanics of the lift.
WOD
3 Rounds for time
400M Run
30 See the Lights Sit-Ups 15/10lbs
Workout notes: Unlike yesterdays workout in which one movement particularly taxed the other, we’re working on two exercises that are difficult on their own but don’t directly fatigue each other. Focus on each movement independently and remember not use the run as recovery. Push the pace and move steadily through the sit-ups. With See the Lights Sit-Ups we focus on finishing with an upright torso while keeping the feet on the ground throughout. That will make the movement very strict and eliminate any wild body rock that you might generate.
Skill
Front Squat
8-8-8-8-8
Today we’re performing 5 sets of 8 Squats working up to a heavy set. This rep range is may be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep. This will help you to avoid hitting failure but will be difficult with a front squat as resting in the front squat is much harder than catching your breath in a back squat. A weight that is in the 60-65% range would be appropriate for more experienced lifters. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep.
WOD
AMRAP in 10 Minutes
5 Push Press 135/95lbs
10 Push-Ups
60 Seconds Rest
Workout notes: The theme for this workout is arms! We don’t usually do isolated movements and even though this workout might seem that way both movements incorporate the midline extensively. As always work with an appropriate weight overhead. We’re looking for both arms working in uniform and weight light enough for you to not perform a push jerk. As you dip and drive throw your head back and out of the way lock your legs and finish with the arms. With the format of this workout choosing a weight you can do unbroken for a while would be a great idea.
Skill
Tabata Plank Hold with arms fully extended.
Really what we are looking for when say “Plank” is to hold your body in hollow position. It can be tempting to lose tension and let your body sag but what you should strive for is a totally flat back achieved by tilting your pelvis effectively taking the arch out of your lower back. For an added level of difficulty you can raise your feet onto a box.
WOD
AMRAP in 12 Minutes
6 Jumping Lunge Steps
12 Deadlift 185/135 lb
50 Double Under
Workout notes: Today’s workout features the return of the dreaded jumping lunge step. Though small in number they will make the deadlifts quite difficult even though the suggested load is light. Your chosen deadlift load should be lower than 50% of your 1RM and something you can perform the round in small number of sets.
WOD
10 Rounds for time, load and mechanical integrity.
3 Heavy Squat Cleans
5 Strict Pull-Ups
5 Strict Ring Dips
Workout notes: Please note that there is no prescribed weight for this workout! The priority for this workout is technique as well as task. In total you will perform 30 Squat cleans in sets of 3 so something in the 80% range would be appropriate as long as you can maintain the mechanics of the lift for each rep. Touch and Go is not necessary. Pull-ups and dips can be assisted by bands or by scaling the movement to something that maintains the intended stimulus.
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox]
WOD
“Abbate”
for time
1 Mile Run
21 Clean and jerks 155/105 lb
800 M Run
21 Clean and jerks 155/105 lb
1 Mile Run
Workout notes: This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate. The hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there.
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox]
Skill
Strength
Back Squat
10-10-10-10-10
Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep. This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. Be sure to review how to ditch a back squat and use spotters when needed.
WOD
AMRAP 10 Minutes
25 Sit-ups
20 Alternating Dumbbell Snatch 45/30 lb
15 Push-Ups
Workout notes: The push-up will most likely be the movement that gives people the most difficulty. First review ideal push-up form and try to emulate that. Most often as the arms we’ll see people start worming up off the floor and breaking at the midline when they don’t need to. What they really need to do is rest a moment and break up the reps into smaller increments. If you struggle performing any push-ups maintain your midline by dropping down to your knees.