Today’s skill work has us performing a difficult core strengthening movement. We will do a full round of Tabata holding 20 seconds of an L-Seat in every round. For the L-Seat we will be sitting on the floor with legs straight and elevated. The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult. For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds. For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.
Every 4 Minutes for 5 Rounds*
15 Thrusters 95/65 lb
*Start rounds at at 0:00, 4:00, 8:00, 12:00 and 16:00 on the clock.
Workout: For this workout you will record the time of each attempt of running and thrusters. This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your later rounds. If you are not sure you can make the 200M run and 15 thrusters in the first rounds with some time to rest you can scale the volume by decreasing the load on the thrusters or shortening the run. Your run and thruster speed should be much quicker than if this were just a 20 minute AMRAP of the two movements. If you are unable to make the interval at any point your workout turns into an AMRAP for the remainder of the time left on the clock.
Today we’re working up to a strong effort two rep front squat. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. Feel free to choose one weight and work there for all rather than adding weight as you go.
3 Rounds for time
30 Goblet walking lunge steps with 50/35 lb dumbbell
10 Power clean 185/135 lb
Workout notes: Our workout today is two weighted movements with a heavier load. The single dumbbell may feel light at first but the high volume of lunges and combination of power cleans should prove quite difficult. Hold the dumbbell goblet style and practice keeping your torso upright throughout the entire range of motion. A heavier load than normal on the barbell is okay but keep the weight in the 70% range if you know your 1RM. Single repetitions will probably be preferred by most athletes but these reps should by no means be max effort.
EMOM for 10 Minutes
Push Jerk + Split Jerk
Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound. You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down. New lifters should keep the load light and practice perfect technique for each lift. Both movements are complex so practice perfect mechanics before you increase the weight.
Workout notes: Simple but effective! If you have been in the gym the last few days we have had a weight bearing emphasis in our WODs. Today we lighten the load and focus on speed. Today’s workout is three total rounds keeping the volume fairly low for each movement. Use this opportunity to push the pace on the runs a little bit as you will be able to recover during the sit-ups and push-ups. Each set of sit-ups and push-ups is on the larger side but the total rep count is low so you can be pretty aggressive with each set if you are experienced. Newer CrossFitters can scale the volume by cutting the sit-up and push ups reps in half or by cutting off the last round.
EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups
For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together. That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work. If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down.
AMRAP in 10 Minutes
20 Medicine Ball Clean 20/14 lb
10 Sumo Deadlift High Pull 75/55 lb
Workout notes: This couplet features two of the foundational movements from CrossFit. Both seem simple but do require some practice to execute perfectly. The medicine ball clean teaches and requires speed dropping into the squat underneath the medicine ball and the SDLHP will be much smoother with a violent hip opening to drive the barbell upward. Don’t be tempted to shorten the range of motion of either movement to end up with a higher score!
EMOM for 10 Minutes
30 Seconds of double unders
Here we have another opportunity to work on the difficult double under! If you do not have the movement yet spend 30 seconds of every minute trying to establish a straight of double unders. This might mean performing a few singles and then introducing a double under every 3 or 4 singles.If you have mastered the skill you will be able to get around 40 double unders in 30 seconds which will get difficult as time progresses and test your efficiency under fatigue. Everyone should respect the rest period! Rest 30 seconds in every round so you don’t turn this into 10 minutes straight of jumping rope! Experienced athletes can work on unbroken sets or triple unders if you are certain you could go unbroken every round.
6 Rounds for time
12 Box jumps 24/20″
8 Kettlebell Snatch 24/16 kg
6 Alternating Weighted Step Ups 24/16 kg
Workout notes: This workout is task priority triplet with a heavy kettle bell emphasis. The kettlebell snatch takes some coordination so you don’t slam the kettlebell onto your wrist every round just to complete reps. Practice “rotating” the kettlebell in to the receiving position as you punch up overhead. If you perform the movement correctly the head of the kettlebell with touch your wrist lightly as you finish each rep. You may break up the reps any way that you please but do distribute the work evenly across both arms. As you transition to step ups hold your kettlebell goblet style at the chest and keep your torso upright throughout the entire range of motion. Alternate steps so that you perform 3 reps on each leg for every round. This workout has a heavy load on the lower half of the body so be careful on those box jumps!
Workout notes: This workout is a classic CrossFit “girls” chipper. We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on. The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest. Remember that the total number of reps can be scaled as well as the individual movements. If we have a big group we can start the workout in waves for people that are doing pull-ups. If you are new to CrossFit and this level of volume, consider “Half Angie” performing 50 reps of each exercise.
AMRAP in 25 Minutes
5 Squat Snatch 135/95 lb
50 Double Unders
500M Run *
*The 500M Run is out the back door and all the way around the complex without performing a turn around at our usual 400M turnaround point.
Workout: Today’s workout may seem simple but we feature a high level of skills for this triplet. The most difficult movement for most athletes will be the squat snatch. If you are new to the lift practice power snatching the barbell and receiving it in a partial squat prior to riding it down into the bottom of your overhead squat. Range of motion can be difficult if you have mobility issues so scale to power snatches or front squats if needed. The benchmark load might seem similar to what we see in a lot of workouts but don’t be fooled, the squat snatch is one of our most difficult lifts so spend a good amount of time figuring out your load for this workout and go light if needed so you can move the barbell through your full range of motion. Your total work time is long so that gives you plenty of practice with double unders if you do not quite have the movement mastered. Scale to a lower rep count per round as your first option if you can get some amount of double unders.
Today we are working with some heavy deadlifts. This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and work up to a heavy double. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load lighter 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 through each set and as you increase in weight.
21 Hang Power Clean 155/105
15 Hang Power Clean 155/105
9 Hang Power Clean 155/105
Workout notes: Today’s workout is a couplet with a monostructural movement and weightlifting as well. Even though this is a couplet it may feel very similar to a single element metcon as the run is short and won’t quite feel like recovery. Choose a weight that you can maintain sets with throughout the workout. You should be able to open up with 5-7 reps in the set of 21 with the weight you choose. If at any point you have to resort to singles or doubles you have gone too heavy.
Hollow Body Strict Pull-Up
Today we’re upping the ante with the strict pull-up and giving strict hollow body pull-ups a try. Do your best to hold a tight hollow body position throughout the entire pull-up. If 3 is too many you can complete 6 sets of 1 or 2. If you do not have strict pull-ups yet perform several sets for max reps of supine ring rows making sure to keep your body as rigid as possible. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well. If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.
3 rounds for reps with one minute at each station
Two arm dumbbell front squat 50/35 lb
Kettlebell swing 32/24 kg
Box Jump 24/20″
Workout notes: Today’s workout will be scored like you would score the classic CrossFit workout “Fight Gone Bad”. Count your total reps accumulated at each station to come up with one total score at the end of the workout. The most difficult movement will most likely be the two arm dumbbell front squat. Hold both dumbbells in the front rack position at the shoulders. Maintaining a vertical torso will be key for this movement. The odd position of the dumbbell with increase the difficultly of the movement versus holding a barbell so make sure you can keep your heels flat and move through the full range of motion without compromising your mechanics. If you are on the dumbbells for your first station you will see progressively simpler movements as as you transition through to the rest period. Focus on pacing correctly so you can maintain intensity as you progress through each movement. For larger classes we’ll start on any station and rotate in order, resting at the same time.
EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk
Today’s skill work is a barbell complex of a power clean, a front squat and a jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back. Focus on quick elbows and dropping under the bar for the power clean. Once you complete the power clean keep your elbows high and chest up while you drop into a front squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. It is up to you if you would like to complete a push jerk or a split jerk for your overhead movement today. If things are feeling good feel free to add weight each minute and work up to a max for the day.
40 Push Press 115/85 lb
Workout Notes: Today’s workout starts and end with a run with a large set of push press in between. Do your best to push the pace on both runs. The push press weight should be manageable for small to medium sets through the whole workout. You should be able to complete 10 reps unbroken with the weight you choose when you are fresh. Make sure that you are performing push presses throughout the workout and not resorting to a push jerk as your arms fatigue.