Warm up:
5min. LAX Ball, Flexion and External Rotation: Hip mobility
10x 50m. Wind Sprints
Bergerner Clean Warm Up
Skill:
Toes to Bar – Kipping (Super Set with Strength)
5.5.5.5.5.
Strength:
Squat Clean
5.5.5.5.5.
WOD:
21-15-9
Squat Clean 135/95
Toes to Bar
Ca$h Out:
Row- 500m. For Time
Why train with an axle bar?
How will it assist in meeting my goals?
So, you’re an Olympic lifter and “no need to train with an axle” you say…
With Olympic lifting, isn’t grip failure a common under large load?
How about Gymnastics…
Ever rip your hands doing pull ups?
Btw, it isn’t cool, even if you’re a bad a$$ CrossFitter! So, avoid uploading the bloody hand picture to Facebook. (topic for another time)
As your grip strength improves you’ll be able to perform pull ups hanging more from your fingers, and less from palms which will ultimately reduce the risk of hand rips.
A bar that is 2″ in diameter or greater is considered to be an axle bar. Often smooth and are generally 2″ or 2.5″ in diameter. Training with an axle bar in the place of a normal barbell puts much emphasis on forearm, hands, and pure grip strength. This is the result of four factors:
1. The larger diameter reduces the lever advantage of the fingers
2. The lack of knurling on the bar harder to hold on to.
3. If the bar is thick enough, the fingers cannot connect around bar for support .
4. Axle bars do not have collars that rotate.
This is just another area that Urban WarFit CrossFit sets itself apart from other CrossFit Affiliates. Offering more variety of training will only enhance your experience as a CrossFitter.
CrossFit by definition is Constantly Varied, Functional Movements, Performed at High Intensity.
Where is the variance in only training with the same, perfectly balanced, beautiful barbell?
Train with an axle for a month and then come back to the barbell, and I assure that you’ll crush a new personal record!
Strength:
Axle Dead Lift Ladder
-Women start at 95 increasing 10lbs. Per Round
-Men start at 135 increasing 20lbs. Per Round
Stone Ladder
-Women start at 40lbs.
-Men Start at 72lbs.
WOD:
Tabata
-Axle Dead Lift 225/155
-GHD Sit Ups
-Stone Shouldering 109/72
-Wall Ball 30/20
The essence of the snatch is to lift a barbell from the ground to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the athlete can manage (typically to mid chest height) at which point the barbell is flipped overhead. With relatively light weights locking of the arms may not require rebending the knees, this is known as a “power snatch”.
With increasing weight the athlete must begin to receive the bar in a squat while at the same time flipping the weight so it moves directly overhead to locked arms. When the athlete is secure in this position, they now must stand up with feet placed under the hips to complete the lift. Alternatively, the athlete may use a split style “lunge” technique to get under the bar.
The lift requires not only great strength, but mastery of technical skills, a high degree of shoulder flexibility, excellent balance, and speed. However, power and strength do play an important role in this lift at heavier weights.
Warm Up:
800m. Run
Strength/ Skill:
Snatch
3.3.3.3.3
WOD:
2 Rounds
5, Squat Snatch (115/75)
10, Pull Ups
Then (without rest)
2 Rounds
15, O.H. Squats (115/75)
20, Box Jumps
Strength:
Back Squats
5.5.5.5.5
WOD:
Complete 5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total.
To a CrossFit newbie, at times it may seem as if the CrossFit culture has created a language of its own, and honestly it has. From Amrap, met con, WOD, and so many more it can be hard to get an understanding of what your Coaches or CrossFit Pals are saying to you. Another word that also sticks out, “Chipper” which unfortunately doesn’t have any reference to one’s mood or well-being. In a weird, twisted, yet somehow exciting way represents a doosy of a WOD (Work Out of Day).
A “Chipper” is a series of movements linked together one after another. A perfect example of a chipper would be the “Filthy-fifty”.
Typically a chipper is comprised of 5 to 15 movements done at a steady, moderate level. This is designed to work the metabolic conditioning of the athletes who are fortunate enough to be involved in this twisted fun.
Undeniable, Chippers test and push your limits. At the end of the day, no matter how much I hate them, they are some of my favorite WOD’s.
What else could you ask for from your favorite CrossFit gym in Scottsdale?
You get to hang out with awesome friends, and do awesome shit all in one session!
(besides the obvious ice bath afterwards?)
Skill:
Kipping Pull Ups/Toes to Bar
Strength:
Push Press
5.5.3.3.1.
WOD:
44x Push Press (#95/#65)
44x Toes to Bar
44x Pull Ups
44x KB swing (44#/#35)
44x Box Jumps
44x Push Ups
44x Calorie Row
The Olympic Lift known as “The Clean” has many different forms. In this work out of the day we will focus on the Hang Clean. This movement begins with the barbell above the knee and arms fully extended. The athlete must use as much hip explosion that this position will allow to get the barbell to what is known as the “rack position”. This is where the barbell is sitting on top of the collar region with their arms facing parallel to the floor. To string this movement together for multiple repetitions the barbell much come back to the above the knee position.
The Wall Ball requires the athlete to reach full depth in a squat. This means the hip crease must be below the knee. During the CrossFit Open athletes had their fair share of this movement. With that being said we wish our very own Urban WarFit CrossFit of Scottsdale Arizona the best of luck at regionals this weekend!
Strength:
Clean
5.5.3.3.1
WOD:
5 Rounds
20, Wall Balls 20/14
10, Hang Clean 135/95
5, Burpees