Find your fittest self
WOD
“DT“
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Workout notes: This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately. You’ll want to execute every rep the same way even as you get tired. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.
Skill
EMOM for 10 Minutes
1 Squat Snatch
Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion. If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.
WOD
for time
40-30-20-10
Wall Ball Shot 20/14 lb 10/9′
200M Run with medicine ball AFTER every round
Workout notes: With wall ball shots you’ll want to use a medicine ball that you can consistently hit the same target for every rep while you squat below parallel. Remember that each round finishes with a 200M run while you hold your medicine ball.
Skill
10×1
Lunge Kick to Freestanding Handstand
Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the beginning and turn over too far. Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.
WOD
3 Rounds for time
400M Run
21 Kettlebell Swings 32/24kg
12 Chest To Bar Pull-ups
Workout notes: In this scaled up version of the classic CrossFit benchmark “Helen” going “Rx” will mean swinging a heavier kettlebell and performing chest to bar pull-ups. The chest to bar standard can be taken very literally! By chest to bar we mean contact with your body below the clavicle. If the kettlebell swing or CTB pull-up are outside of your capabilities you can easily scale both. If you are unable to perform more than one rep or two of CTB pull-ups at a time you might want to work with just pull-ups for today.
Skill
EMOM for 10 Minutes
1 Power Cleans
Perform 1 Clean every minute for a total of 10 rounds. The weight you choose should be in the light to moderate effort range. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Increasing slightly as you establish good mechanics is also an option. An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.
WOD
AMRAP in 10 Minutes
10 Push Press 115/75 lb
30 Double Under
Workout notes: Remember that for the push press you will be working on an explosive dip and drive just as in the jerk but you will finish pressing overhead with only your arms rather that re-bending your knees to catch the weight. If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.
Strength
Deadlift
3-3-3-3-3
Work up to a strong effort set of three 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 though each set of three and as you increase in weight.
WOD
for time
25-20-15-10-5
Box Jumps 24/20″
50-40-30-20-10
Sit-Ups
Workout notes: This workout is a little bit like the classic CrossFit workout Annie. In that workout we have double unders and today we are performing the more explosive box jump. Do your best to maintain a steady and controlled pace during the box jumps. Use the advantage of having “drop sets to try and maintain your intensity level throughout the workout.
Skill
EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups
You’ll have 5 rounds at each station to work for a total of 30 seconds. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.
WOD
5 Rounds for time with one minute on each station
Two Arm Dumbbell Front Squats 45/30 lb
Two Arm Kettlebell Suit Case Walking Lunge Steps 24/16 kg
1 Minute Rest
Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count all of your reps at both stations and come up with a total number at the end of the workout. Both movements are difficult weightlifting movements that tax the lower body so keep that in mind when you are choosing your weights.
[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that our Sunday Noon class is now dedicated to gymnastics! If you are coming for the WOD be there at 11.[/creativ_alertbox]
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. If possible, we will start in waves with everyone on the rower so you are performing double unders last each round. If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in.
WOD
AMRAP in 20 Minutes
6 Front Squats
8 Two Arm Dumbbell or Kettlebell Push Press
10 Strict Pull-Ups
Workout notes: Please note that there is no prescribed weight for this workout. Challenge yourself with heavier weights that what you would normally use. For the front squat try something in the 70% range of your 1RM. You may squat clean the first rep. Keep in mind the workout is long and each movement will increase in difficulty. For the push press use either kettlebells or dumbbells. This workout might feel a little different to you if you are used to conditioning style metcons. Today your workout should feel a little slower as these movements are all essentially strength work with lower aerobic demand.
Skill
EMOM for 10 Minutes
3 Hang Power Cleans
Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes. Choose a weight that allows you to do all three reps in a row. For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean. You’ll catch the bar in a partial squat dropping as low as is needed. If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy. Practice utilizing the “hook” grip so you can maintain control of the bar!
WOD
AMRAP in 8 Minutes
10 Alternating Dumbbell Snatch 45/30lbs
10 Box Jump 24/20″
Workout notes: Both of these movements require a high power output so you will do well by practicing a controlled pace. Establish a maintainable breathing and movement pattern as you begin your first round. As you fatigue sustaining your power output will be difficult so setting a sustainable pace early on will be important.