EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders
For our skill work today we’ll be working on two bodyweight movements. Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required. Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders. Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.
AMRAP in 12 Minutes
Power clean 185/135 lb
Lateral burpees over the bar
Workout notes: Our workout of the day for December 15th is a combination of two difficult movements. We’ll use an ascending rep scheme and benchmark the workout with a moderate load on the barbell. All of those factors should make this quite a challenge. The best strategy for the barbell will most likely be single repetitions with short rest between attempts. If you are not usually RX’ing workouts this would be a great opportunity to bump up the load you normally use slightly. Burpees will be most difficult performed with a two footed jump over the bar. Scale to step overs if for any reason you should not jump but not because it’s easier! Add some rest if needed and keep your movement consistent.
EMOM for 10 Minutes
1 Squat Snatch with pause below the knees + 1 Squat Snatch
Today we’ll be working the difficult squat snatch. Start with full snatch pausing at the knees and follow that up with a full snatch. Start lifting the bar off the floor while your hips and shoulders rise together. Pause with the barbell below your knees and the drive the bar up by explosively opening the hips. Receive the bar overhead while you quickly descend into an overhead squat. The overhead squat requires a high level of mobility. Make your best effort to descend safely into your deepest squat possible.
AMRAP in 10 Minutes
10 One arm dumbbell push press 50/35 lb *
15 Box Jumps 24/20″
* alternate arms each round
Workout notes: This workout is a time priority couplet of bodyweight and weightlifting movements. Both movements recruit a similar movement pattern so pace yourself accordingly. Test out your chosen dumbbell weight with BOTH arms. Most of us have a dominant arm so you’ll need to be sure the weight you use is appropriate for both arms. You’re not required to go “unbroken” in the workout but you absolutely should be able to perform a set of 10 while you are fresh and it should feel fairly easy. Breaking up your reps during the workout might be a good strategy but if your dumbbell is so heavy that you are forced to break up a set of 10 during warm-up you may need to go a little lighter.
EMOM for 10 Minutes
30 seconds of Handstand Push-Ups
For today’s skill work we are working on a difficult gymnastics skill. The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold. If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues. Pike push-ups with your feet on the ground or on a box are a great option
5 Rounds with 3 minutes on 1 minute off
9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb
Workout notes: Today’s workout is in the same format as the famous CrossFit workout “The Chief”. Your score will be your total number of completed rounds across all 5 of the 3 minute rounds plus any additional reps in an incomplete round. Treat each 3 minute period as a 3 minute AMRAP restarting on the air squats regardless of where you finished in the previous round. The power clean will be the most difficult movement so scale your weight based on the clean rather than the deadlift. We’re looking for a light weight that is 60% or below your 1RM. Choose a weight you could perform 3 quick singles or even TnG if possible.
EMOM for 10 Minutes
Straight set of Kipping pull-ups
For this skill work you will be working on maintaining a set of kipping 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. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!
AMRAP in 15 Minutes
10 Kettlebell Swings 32/24 kg
20 Med ball sit-ups 20/14 lb
30 Double Unders
Workout notes: Today’s workout is a time priority triplet with three movements we see quite frequently. This a longer duration workout so you should be looking at working at a sustainable pace throughout. The number of swings in each round is on the lower side so if you have been considering testing out a heavier weight this would be a great opportunity. Don’t be afraid to try russian style swings if this is your first time with a new weight. Double unders are always difficult to master so first try scaling to a number of reps you can complete in every round. If you are not sure how many to do give yourself no more than a minute on that station. If double unders aren’t happening feel free to do single unders but make a double under attempt every round!
Today we’re performing 5 sets of 7 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. You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 7 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.
30 Clean & Jerks 135/95 lb
Workout notes: “Grace” is a well known classic benchmark CrossFit workout. In this workout we will be performing 30 repetitions of the clean and jerk. Scale this movement by load. Use a weight with which you can consistently perform the lift with good mechanics. Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max. Note that this workout is a repeat! We last did this on June 30, 2017!
5 Rounds with one minute on each station
Barbell Overhead Squats 45/35 lb
Kettlebell Sumo deadlift High Pull 24/16 kg
Two arm dumbbell Push Press 35/20 lb
Row for calories
Workout notes: Today’s workout is in the format of the classic CrossFit workout “Fight Gone Bad”. We’re trading the barbell movements for odd objects and wall ball shots for the difficult overhead squat. The overhead squat requires a great deal of mobility and coordination so working with an unloaded barbell, training bar or PVC is a great way to learn the movement. Practice keeping your shoulders internally rotated with your chest up throughout the entire range of motion. If shoulder mobility is an issue scale the movement to front squats. You will score your workout by the total number of repetitions you complete across all 5 rounds to come up with one big score at the end. The benchmark loads for this workout are on the lighter side but we’re working for an additional 2 rounds over what is normally in Fight Gone Bad so start out at moderate pace rather than going all out early and try to maintain your effort throughout.
AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb
Workout notes: Today’s workout is time priority triplet that falls into a longer time domain. No barbells today but you’ll have two dumbells to deal with for two of our movements. The dumbbells should be held at each shoulder as you work through the lunges. Keep your elbows upright and even try tilting the dumbbells back onto the shoulder so you are not carrying the dumbbell load with only the arms. Perform the burpees with your hands on the dumbbell and practice closing the hips quickly and bringing your feet to your starting deadlift position. Spring up quickly and keep your back straight as you stand up.
Don’t forget you can check results results for the Hoedown at hometownhoedown.com!
EMOM for 10 Minutes
1 Squat Clean
Today we’re going heavy and working up to a strong effort squat clean. If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat. Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!
Wall ball shots 20/14lb 10/9′
Kettlebell Swing 32/24 kg
Workout notes: Today’s workout is a task priority couplet of two common conditioning movements. We see both movements with high volume reps in each so plan on breaking up your rounds and working with sustainable set sizes while keeping short rest periods. Pay attention to your kettlebell swing technique! You’ll want the movement to be primarily driven by the posterior as the wall ball shots will fatigue your squat. Use a partial squat with a violent hip opening to drive the kettlebell up!
EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar
Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you’re very comfortable with the movement! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.
30 seconds assault bike for calories
30 seconds rest
30 seconds sit-ups
30 seconds rest
Workout notes: Today’s workout is all about our brand new bikes! You’ll spend 30 seconds accumulating as many calories as possible before resting and transitioning to sit-ups. The bike will have you breathing hard but you’ll have 90 seconds to recover and perform 30 seconds of sit-ups. Use this opportunity to get familiar with the bike and test your capacity. Start with a moderate effort on the bike and try to increase your effort by the end of the workout. Keep an eye on your the “RPM” metric and establish a rate that is sustainable for your.
Work up to a strong effort set of 2 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 through each set and as you increase in weight.
AMRAP in 12 Minutes
30 Alternating Dumbbell Clean & Jerk 50/35 lb
Workout notes: Today’s workout is a time priority couplet with a weightlifting movement and short run. The dumbbell clean and jerk is probably an unfamiliar movement but shares the same mechanics with it’s barbell cousin. Start with the dumbbell on the ground and aggressively open the hips to drive it to your shoulders. Your arm should be internally rotated when you receive the dumbbell at your shoulders. This puts you in a good position for the jerk. Dip and drive the dumbbell upward while you keep your thumb facing behind you. The dumbbell with be perpendicular to the body when performed correctly. TnG is an option but not required! You can transfer the dumbbell overhead or at the shoulder. Try testing out both methods and see what method feels the safest and most comfortable.