Tag Archives: CrossFit Recursive

Sunday, September 24, 2017

Sunday FUNday!
Festivus Partner Workout #2
With a 10-Minute Running Clock
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

– Calorie Row
– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.

Yesterday was so much fun, let’s go ahead and do the 2nd Festivus Team Competition workout! If the class is too large for the number of rowers we have, then we’ll run 2 (or more) heats. One team will count reps and cheer while the other team works. It is good to get used to being judged on each rep. This is what will happen in a competition. You should also plan to get no-repped at least once. You need to know what that feels like and choose how to respond so that so you can keep moving on. It will mess with you mentally a bit. Also know there is no point in arguing with the judge – all you will do is lose valuable time. (Have you guys read “Chasing Excellence” by Ben Bergeron yet?)

In Part 1, on 3-2-1-Go! one partner will start SUs (have you seen the video of the Games athletes attempting singles after being trained for so long in doubles? Even if you can do double unders, you will work on single unders today – there is definitely value in that) and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

Two scores for this one today: Time to complete 60 burpees (both athletes burpees combine to achieve 60 – not 60 each) and total calories rowed + total wall balls.

Saturday, September 23, 2017

Partner WOD:
Hold My Protein Shake…It’s GO Time!
9-Minute AMRAP
3 Minutes
– Box Jumps (24/20)
– Partner Holds Front Rack (95/65)
3 Minutes
– Pull-ups
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead
– Partner Holds Bar Hang

Many of our athletes are competing in Partner Festivus this fall – so let’s go ahead and try out one of the workouts! If you enjoy it, maybe grab a partner and register for Festivus!

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform pull-ups if you’re Intermediate or ring rows if you’re Novice or Master. Pull-ups or ring rows cannot be performed unless the partner is in a proper position with the static tricep hold. If the team is in the Intermediate division and one of the Athletes can’t do pull-ups, anytime there is a switch between the tricep hold and the pull-up, the Athlete who cannot do pull-ups must at least try to get one before switching back to the tricep hold. The Athlete doing pull-ups or ring rows may stop, get out of position and then regrip, reposition and begin reps again as long as their partner in the tricep hold doesn’t lose position. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the static hang but S2OH reps cannot be performed unless the partner is static hanging from a bar. If the partner hanging drops from the bar the Athletes must switch. The partner hanging may adjust grip or even switch grips as long as they don’t drop and no part of the body other than their hands touch any part of the equipment. Athletes may switch any time and as often as they want during the 3-minute period.

Friday, September 22, 2017

Power Clean from Floor + Hang Power Clean + Power Clean from Power Position (working on power)

35 Double Unders
10 Overhead Squats (95/65)

We are going to continue to work on power cleans today – focusing on power today. This is similar to what we did not too long ago, but today we are focusing on power. You will start with the bar on the floor, then the hang power clean, and then a power clean from the hips loaded power position. You will be a bit more tired working from the ground up, so you will need to focus on that hip drive. Full extension is the name of the game!

We are then going to go fast and furious for 7 minutes. It’s not a long workout so you are going to need to go as hard as you can for as long as you can. Think about how you feel while doing Fran. That’s what we are going for today.

Pair those double unders with some medium weight overhead squats. A great couplet!  Your heart rate will be up from the double unders and then you’ll tax your system some more with the overhead squats.

Scale the double unders so that you can keep your heart rate high. Scale the weight so you can do 10 overhead squats unbroken for the first several rounds.

You should be pretty exhausted after this one!

Goal: 4-5 Rounds

Thursday, September 21, 2017

Front Squat
3-3-3-3-3 (plus 3 warm up sets of 5 reps)

1-2-3-4-5 Power Snatch (135/95)
2-4-6-8-10 Ring Dip
*Continue adding 1 power snatch and 2 ring dips until time is done. Score is total reps.

Let’s go ahead and work on some front squats today! Three warm up sets of 5 reps and then 5 working sets of 3 reps. Depth and form  are far more important than the amount of weight. Make sure that you start with a good front rack position. Elbows nice and high with that barbell resting on your shoulders. If you need help with this position, try a loose grip on the barbell. You only need a finger or two on the bar, it should be resting on your shoulders for support.

Then, we are going to put 10 minutes on the clock. You are going to work on power snatches at a heavier weight (135/95). This can be a pretty heavy weight for people, make sure to scale properly for your ability. It is a strength day, so it should be heavier than usual, but you do also need to be able to get that weight overhead, and for multiple reps, AND with good form. Remember you will be tired and you need to do these reps well to not only avoid injuries but also to gain good muscle patterns.

We are also going to work on ring dips today too! Your Coach is going to show you a few different ways to work on them today if you need to modify. We want to work on that ring dip strength while also working on that full range of motion.

Wednesday, September 20, 2017

Ski Erg
Proper use and care of the erg


*200m run after each round.

We are going to spend a bit of time learning about the new ski erg today. We only have the 1 so you won’t see it programmed in regular classes/workouts, but it will be used for personal training and as a modification option for athletes.

Just like the rowers and bikes, the ski erg is quite expensive so we want to make sure to take care of it and keep it well maintained so that we can use it for a long time. There are ropes instead of chains on this one, we want to make sure we use it properly. We will talk about proper use and care today.

After that, we are going to take some time to work through some burpees. After each round (I mean, at least the number goes down each round!) you will go out for a quick 200m run.

Not complicated. Not simple. Just a couplet of fun!

Time Cap: 26 minutes

Tuesday, September 19, 2017

Power Clean

25 Double Unders
3 Snatch (full, squat) 125/85
5 Bar Facing Burpees
Rest 2 Minutes
25 Double Unders
4 Snatch (full, squat) 115/75
5 Bar Facing Burpees
Rest 2 Minutes
25 Double Unders
5 Snatch (full, squat) 95/65
5 Bar Facing Burpees

Let’s keep working on those power cleans today! I know you guys like lifting those barbells! Today, we are going to focus on that triple extension – make sure you get all the way up with fully extended ankles, knees, hips, and a big shoulder shrug to buy ourselves time and space to get quickly under the barbell.

And let’s talk about catch for the power clean – we can catch the barbell on our shoulders with our elbows nice and high anywhere above parallel. You shouldn’t expect to catch the bar standing straight up. No leaning back when you catch that barbell either – you need to protect your back. Work on good form today!

Then we are going to work through 3 different 4 minute workouts. There is some rest time in between each workout. Enough to catch your breath and slow your heart rate, but not enough to fully recover.

We are going to work on some snatches today – lower reps and heavier weights working to lighter weight and more reps once we get tired. But don’t worry – you’ll get to do 5 bar facing burpees each round!

Monday, September 18, 2017

5-5-5-5-5 (plus 3 warm up sets of 5)

Alternating Dumbbell Snatches
Dumbbell Front Squat (hold like a goblet squat)
Overhead Walking Lunge

Let’s pick up some heavy things and put them down too! We’ll warm up with 3 sets of 5 and then work through 5 working sets of 5 reps. The goal is to get up to about 85% of your one rep max. BUT, only if you can do it with perfect form. Push with your legs, don’t pull with your back, Your Coach will be keeping a very close eye on form – no rounded backs!

After that we will take on descending reps of alternating dumbbell snatches, dumbbell front squats, and overhead walking lunges.

So, let’s talk about these movements (and we’ll be sure to review them in class too.)

Dumbbell Snatch: From the floor each time. Maintain a tight core and back, use your legs and your hips to pop that dumbbell overhead – don’t pull with your back! Get it up and lock it out overhead Your Coach will review the proper movement for this in class today.

Dumbbell Front Squat: You are going to hold the dumbbell in a goblet squat position (like you would if you were using a kettlebell) and then squat. Both hands on the dumbbell at your chest. Your Coach will go over this in class.

Overhead Walking Lunge: There is an even number of reps each round, so go ahead and split these up as you’d like, but you want to be sure to do the same number on each side – both lunges and the dumbbell in each hand overhead. The Coach will review this movement as well today.

Time Cap: 14 minutes

Friday, September 15, 2017

Power Clean from Power Position + Hang Power Clean + Power Clean from Floor (working on technique)

50 Jumping Alternating Lunges
50 Pull Ups
50 Push Presses (96/65)
50 Plate Sit Ups (25/15)
50 Burpees

We are going to work on Power Clean technique today. We will work that barbell a bit! Start from the power position, then the hang, and then finally a power clean from the floor. The goal is not super heavy, but working those positions and letting your body muscle memory them in so that when you pull heavy later this month when testing your one rep max effort you have the technique to catch heavier weights.

Remember the other day when we did 50 reps of 5 different movements? Remember how much fun it was? Wanna see if this one is more or less fun? Yes – oh good! Let’s do that! As you know, 50 reps of anything can be daunting. Break them into chunks, 5 or 10 at a time. Work through them bit by bit.

Time Cap: 16 minutes