Results For Category: "Skill"

Skill:

Pick a gymnastics skill and spend 10 minutes working on it. Reminder that this could include static holds, movements like Push-ups and Air Squats in addition to higher skill movements like Muscle-ups, Handstand Walks etc. We’ll work on the same thing you pick today, next week.

10 minutes working on a skill of your choice.
– Static Holds IE Plank, Ring support etc.
– Perfecting Bodyweight movements IE Push-up, Squat etc.
– Higher Skill Gymnastics IE Muscle-ups, Handstand Walk etc.

– Metcon:

Today’s workout is intended to be nearly 100% aerobic. Your goal should be to complete your work consistent and sustainable today where all of your splits stay within 30s of each other.

AMRAP 20

20 Russian Swings (53/35)
15/12 Cal Bike OR 20/16 Cal Row
10 Box Jump Step-downs
50 Meter each Single Arm Front Rack Carry
– Goal: Sustainable pace so you can keep your splits within 30s. Nasal Breathing if possible.

Accessory

HALF KNEELING HIGH LOW BAND CHOP

3 x 8 each. Rest 60s.

ROWER SEESAW PLANK 

3 x 6-8 3s in 3s out. Rest 60s

Strength:

Building to a heavy double today in the Push Jerk, Watch for: lifting the heels off the ground while dipping, knees tracking forward instead of at an angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit.

Rest 90s – 2:00 between sets (heavier sets rest on the longer end)

Metcon:

New Benchmark Workout, you should have 60-90s of rest each interval, so scale accordingly. Stable core on the Renegade Rows, stay loose and relaxed on the Double Unders. Select a Pull-up scaling option based on improving skill (Band Assisted for Kipping), or based on improving strength

“BRINGING SEXY BACK”

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps. Score = time on last round

Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)

Accessory Work

 BAND SHOULDER EXTENSION TRI-SET

3 x 10 reps in each grip position – pronated, neutral, supinated

Strength 

Using last week’s work as a guide (10/28), look to improve your rack position and leg drive as we work with some lighter loads.  

PUSH PRESS + PUSH JERK + SPLIT JERK

5 x 1 + 1 + 1 using 80% of last weeks top load for all sets.

3 warm up sets to working weight

Rest 90s.

Metcon

Keep your knuckles facing forward as long as possible on the DB Snatch, to ensure that we are using the hips as much as possible.

Jump, zip your jacket and whip the ceiling. These sets should be hard effort and done unbroken each round!

AMRAP 12 

1 Legless Rope Climb (RX+ sub with 6/4 Ring Muscle Ups )
12 total Alt. DB Snatch (50/35)
15 Box Jumps w. step down (24/20)
Rest 60s

Accessory Work

Barbell Bicep Curls

3 x 8-10. Rest 60s.

“RUN FOR YOUR LIFE” 

AMRAP 20:
200 Meter run
Rest 30s
– Goal: Don’t overlook this workout – this is a great test of conditioning. This is a benchmark workout we’ve done in the past and will do again.
– Last performed 4/21

SKILL WORK 

Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between both skills.
– Handstand Holds (Freestanding or on Wall) or Handstand Walks
– Pull-up Bar Dead Hang (use Fat Grips if poss)
– Chin-over Bar Hold
– L-sit Hold (Rings or Bar)
– GHD Back Ext Hold
– CrossFit Renaissance Squat Bottom Position Hold

Strength:

STRICT CHIN-UPS 

5 x 6. Rest 45s.
– sets of 6 reps should be hard so add weight if needed or perform at bodyweight OR partner assisted.
– add 3-5 reps to last weeks total volume

DB FLOOR PRESS

5 x 10-12. Rest 45s.

Metcon

AMRAP 12

3 Handstand Push-ups
12 DB Hang Power Cleans (50/35)
3 Rope Climbs
12 DB Push Press
– Goal: Challenging effort. Break sets early and instead of trying to push these unbroken find a sustainable pace that allows you to avoid of excessive grip fatigue.

Accessory 

UPPER-BACK TRISET 

3 x 10 each position.

Strength:

1A) STRICT CHIN-UPS

5 x 5. Rest 45s.
– sets of 5 should be hard so add weight if needed or perform at bodyweight OR partner assisted.

Rx+: (Side to Side Chin-ups)

1B) DB FLOOR PRESS 

5 x 8-10. Rest 45s.

Metcon

3 ROUNDS FOR TIME:

21 Hang Power Cleans (135/95)
400 Meter Run
Rest 60s
– Goal: Challenging Effort. The 60s is merely to allow you to catch your breath and not necessarily push the pace. HPC should be completed in max 2 sets.

Accessory Work

UPPER-BACK TRISET 

3 x 8-10 each position.

Gym Stream

SKILL/STRENGTH

Strict Weighted Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it
for all sets.

– Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.

Conditioning 

4 RFT:
10 Kipping Pull Ups
25 Burpees
200 Meter Run

– Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the
Burpees is key here.

Extra Credit:

Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
– Alternate positions

VIRTUAL Stream

METCON:

Complete as many rounds as possible in 30 mins of:

10 Push-ups

5 Single Arm Dumbbell Deadlifts

5 Single Arm Dumbbell Rows

5 Single Arm Dumbbell Power Cleans

5 Single Arm Dumbbell Front Squats

5 Single Arm Dumbbell Snatches

5 Single Arm Dumbbell Push Press

Run, 200 m

One complete round on one side, then next round other side.

Power Clean = No Squat.

Substitution for Run:
:60 of 10 Mountain climbers + 10 High Knees AMReps in :60

Gym Stream **No Virtual Classes on Wednesday.

Partner WOD:

AMRAP 25 with a partner:
60 Russain KBS (32/24K)
400 m Run
120 ft. Farmer Carry (32/24K)
30/25 Calorie Row

– Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

Extra Credit 

1a) Handstand Hold: 4 x 20 seconds. No rest.
– Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
– Rx +L-Sit Hold

Strength Skill Work:

Jerk: Split Or Push Jerk.   We are working from the ground, not the rack.  
Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it.  
8-10 sets of 3 reps.  Rest 2:00 between sets.  
This is not touch and go.  Skill work is done to refine movement patterns.

METCON:                     “Jack” 

20 Min AMRAP:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 24/16K

10 Box Jumps, 24/20 in

L3: 95/65; 20/12K; 20/12 in. 
L2:  85/55; 16/12K; 12/6 in. 

Skill:

Kipping Pull Up and progressions

METCON:

25-minute amrap: 

5 pullups

10 step-ups (not box jumps) 24/20” total

15 dubs