Find your fittest self
So many good moments yesterday! We had 28 total people try out for the SacTown Throwdown team spots and the energy in the box was incredible! Thank you so much to everyone who participated and made yesterday a success!
WOD
AMRAP in 20 Minutes
10 Push press 115/75lbs
10 KB Swings, 24/16kg
10 Box jumps 24/20″
Run 400M every time you complete 3 rounds.
Off Ramp WOD
Scale the Push Press/KB weight and the box jump hieght as needed. If 20 minutes seems too long cut it to 15 minutes!
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Tryouts will start promptly at 11AM, please show up at 10:30 to warm up and go over the movement standards. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM! |
Strength
1RM Overhead Squat
New lifters should be performing light weight for multiple reps and increasing in small increments. Overhead Squats require a lot of mobility and coordination even at a light weight! Do not increase the load until you can squat to full depth with your feet flat, knees tracking out and shoulders externally rotated. Work with a PVC to learn the mechanics and then slowly add weight.
WOD
“Fran”
21-15-9
Thrusters 95/65lbs
Pull-Ups
Off Ramp WOD
Scale the weight appropriately and use a band for pull-ups. If your squat mechanics need work scale them to goblet squats or to a target if necessary.
HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW!
Tryouts will start promptly at 11AM.
When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM.
Skill
E2MOM For 16 Minutes
3 Power Snatch
If you’ve seen this one before try to add a few pounds from last time if it went well. Start with about 60-65% of your 1RM if you are not sure where to start. New lifters should start light and work on technique. Move up when your mechanics are sound.
WOD
AMRAP in 10 Minutes
10 Deadlift 225/155lbs
30 Double Under
This workout is a repeat for us! Compare your score to July 5, 2013
Off Ramp WOD
AMRAP in 10 Minutes
10 Deadlift
90 Single unders with 1 Double Under attempt every 30!
This should be a weight you can move easily for a set of 10 while fresh and at no time should your midline be compromised!
We’ll be holding tryouts for the 2014 Sactown Throwdown this weekend at 11AM! The Saturday 10:30 weightlifting class will be cancelled so we can setup and get the workouts in!
Strength
8×3 Weighted Pull-Ups
Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.
WOD
3 Rounds for Time
20 Burpee Jump-To-Plate
20 Wall Ball 20/14lbs
20 Kettlebell Snatch 24/16kg
Break up the kettlebell snatch anyway that you like. Use a 45# bumper for the burpees. Both feet must hit the plate.
Off Ramp WOD
3-5 Rounds for Time of
10 Burpee Jump-To-Plate
10 Wall Ball, Light Goblet Squat or Air Squat to target
10 Kettlebell Snatch
Squat mechanics can be tough! Use assistance or strip the weight to make sure you’re moving well.
If you are new to CrossFit work with smaller sets and cut the total volume down for this workout. We value intensity more than volume!
Skill
EMOM for 10 Minutes
Odd Sustainable set of Handstand Push-Ups
Even Sustainable Set of Double Unders
Talk to your coach about an appropriate way to scale Handstand Push-Ups. You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand. Choose a challenging number of double unders but use this time as skill practice and save some jumps for the metcon!
WOD
AMRAP in 10 Minutes
15 Box Jumps 24/20″
9 Toe-To-Bar
Off Ramp WOD
If possible use a box height that you can safely perform plyometric jumps with. Be explosive with your rebound and rest at the top. Scale Toe-To-Bar by first working on knee tucks or Knees-To-Elbows and then incorporating the kipping motion to sustain the movement.
Strength
E2MOM 14 minutes
3 Squat Cleans ~ 70% of your 1RM
New lifters should work with a light weight and perform the Power Clean + Front Squat complex. Work on riding the bar down into the squat until you can catch it in the bottom.
WOD
3 Rounds for time of
10 Power Cleans 155/105lbs
400M Run
Off Ramp WOD
Use a weight that is light enough for you to move through all 30 reps with perfect form. Even though you are performing a power clean on every rep you should land in a partial squat descending as deep as is needed to catch the bar with good form.
Strength
Deadlift 3×5 ~ 75%
Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well. Work up to a moderately heavy weight using small increments.
WOD
AMRAP in 8 Minutes
30 Air Squats
21 Kettlebell Swings 24/16kg
15 Pull-Ups
Off Ramp WOD
Remember scaling is more than just using a lighter load. Use a target and/or hold a post to help you achieve full depth squats with an upright torso, flat back and knees tracking over feet. Swing the kettlebell fully overhead only if you can do so without compromising your midline.
WOD
9 Clean & Jerks 135/95lbs
9 Box Jump Overs 24/20″
200M Run
12 Clean & Jerk
12 Box Jump Overs
400M Run
15 Clean & Jerk
15 Box Jump Overs
800M Run
Sprints
EMOM for 10 Minutes
Sprint 100M
WOD
10 Strict Press 115/75lbs
15 Overhead Squat 115/75lbs
20 Push Press 115/75lbs
25 Front Squat 115/75lbs
30 Push Jerk 115/75lbs
35 Back Squat 115/75lbs
This workout comes to us from crossfit.com.
Off Ramp WOD
5 Rounds for time
10 Push-Ups
10 Goblet Squats or Front Squats
WOD
Working with a partner
Run 1 Mile
then
with one partner working at a time
150 Wall Ball Shots 20/14lbs
150 Medicine Ball Sit-ups 20/14lbs
150 Kettlebell Swings 24/16kg