Month: December 2020

Workout of the day

10 Rounds for time *
10 thrusters
10 front rack walking lunge steps
30 double unders

* 25 minute time cap

Workout notes

Don’t underestimate today’s workout! We’ve got ten rounds for time of a difficult triplet with thrusters, lunges and double unders. Each movement can be scaled as needed. Keep the thrusters and lunges light today. With one hundred reps of each you won’t want to be struggling to pick up the barbell at any point. Double unders can be tricky, if you’re not quite ready to knock out three hundred total reps in a workout you can drop the number down to ten, fifteen or twenty each round. If double unders aren’t happening at all you can switch to singles with a regular rope or a drag rope.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

EMOM for 10 minutes
1 slow pull squat snatch

Today’s lift is a complex one. Squat snatching requires a lot of skill, strength and mobility. We’re adding a slow pull to the start today to really dial in technique. This drill should address any issues you may be having with the first pull portion of this lift. Focus on a strong start position, gaze forward, chest up and back flat. The bar should move slowly until it passes your knees at which point it can return to normal speed. This drill can also be done with a power snatch if catching the bar in an overhead squat position is difficult or not happening for you.

Workout of the day

AMRAP in 10 Minutes
7 power snatch
4 burpees

Workout notes

Today’s workout is a short and simple one. Ten minutes on the clock with small sets of power snatches and burpees. The snatch weight should be on the lighter side today. Choose a weight that allows you to get the seven reps done in one or two sets throughout the workout. With only four burpees in ever round do your best to keep your pace fast!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

10×1 lunge kick to free standing handstand or walk around your square

Spend some time working on handstands today in your designated area at the gym. If you have room to walk, go for it! Otherwise you can practice freestanding in one place. If you are near a wall feel free to kick up against the wall each time too. Not feeling ready to get upside down? No worries! Try ten sets of 10-20 shoulder taps in a plank hold!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 kettlebell swings
max reps box jumps

Workout notes

Today’s workout will be scored by your total box jump reps. Scale by box height first before switching to step ups. Step ups are a great option for anyone who can’t jump for any reason. Before you get to the box jumps you’ll have a ten kettlebell swing buy in in every round. It’s ok for the swings to be hard if you want to choose a kettlebell that is on the heavier side today. As long as you don’t have to break them up in any of the earlier rounds you should be fine!

Scaling

standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 30/24″

Workout of the day

AMRAP in 20 minutes
10 alternating dumbbell snatch
10 alternating one arm squat clean thruster
500M row or 1K bike or 500m ski

Workout notes

You’ve got your choice of machine today so pick your favorite, your least favorite or whatever is left when you get to the gym! Before heading to your rower or bike we’ve got two different dumbbell movements to get through. Alternate hands every rep for both the snatches and squat clean thrusters. You will want to be fairly comfortable with the weight you choose today so make sure to give several reps of both movements a try before the workout starts.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

“Nancy”
5 rounds for time
400M Run
15 overhead squats

Workout notes

Today’s workout is a classic named CrossFit workout. If you’ve done this before today will be a fun retest! We’ll use our old 400M track today with a turn around. The overhead squats are meant to be light. If you are breaking these up into more than two sets from the start you have definitely gone too heavy. Overhead squats put a high demand on both mobility and strength, if you are not quite ready for this movement you can switch them out for a light front squat instead. Running can be switched out for running or rowing if needed.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill

EMOM for 10 minutes
1 squat snatch with pause in bottom of overhead squat

We’re upping the difficulty of an already technical lift. Adding a pause in the bottom of your catch position will force almost perfect accuracy. You may end up working with lighter weight here than you’re used to so use this opportunity to really focus on technique. If you are still working on the overhead squat you can practice catching the bar a little higher and then traveling into the squat in a slow and controlled manner.

Workout of the day

AMRAP in 10 minutes
10 box jumps
10 sit-ups

Workout notes

Today’s workout is quick and simple. Ten box jumps and ten sit-ups for ten minutes. With a workout like this the goal is to minimize transition times and to find a consistent pace that allows you to keep moving for the majority of the ten minutes. If you’re able to jump but the prescribed height is too high, choose a shorter box that you can jump to rather than switching to step ups to a taller box.

Scaling

standard: 24/20″
rx: 24/20″
sport:24/20″
overachiever: 30/24″

Workout of the day

10 rounds of 30 seconds on 30 seconds off
plank hold
rest
burpees
rest

Workout notes

We’re dipping our toes back in the burpee pond, masks and all! Hopefully the planned rest will make it a little more manageable. The goal for this workout is to hold the plank for the full thirty seconds every round even though it won’t technically count towards your score. Your score for this workout will be your total burpee reps.

Scaling

none

Skill

EMOM for 6 minutes
:30s Hollow Rock or Hold

Focus on good position here. Your lower back should remain in contact with the floor while you are holding this position. You can choose to rock or hold depending on what is more manageable. There are many ways to scale this position. You can pull one or both legs in or put your arms down next to your sides. Whatever position you choose make sure to focus on quality over quantity and come down to rest early if you need to.

Workout of the day

AMRAP in 15 minutes
15 kettlebell swings
5 left arm overhead walking lunge steps
10 alternating one legged squats
5 right arm overhead walking lunge steps

Workout notes

There are lots of ways to scale today’s workout. If the overhead position is difficult for you during the lunges you can bring the weight down to your chest and hold it goblet style. Pistol squats are also quite difficult. Spend some time before the workout going over all the different ways that this movement can be scaled. The simplest ways to scale would be going with a step up or air squat but there are many other ways to achieve the same stimulus as a pistol if you’re not quite ready to work through the full range of motion here. Test out your kettlebell for the swings and the lunges before the workout starts to make sure the weight you choose works for both movements.

Scaling

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

Skill

EMOM for 10 minutes
1 power clean + hang power clean

We’ll start today’s fitness with a familiar barbell complex. You’ll start by performing a clean from the floor and follow up with a hang clean. Focus on pulling the bar slowly from the floor while your shoulders and hips travel at the same speed. Pick up velocity when the bar passes your knees and aggressively open the hips. Reset your stance and grip if needed, lower the bar to the hang and perform part two and three of the complex all over again! In the end your score will be the heaviest load you lifted.

Workout of the day

AMRAP in 10 Minutes
5 deadlifts
10 push-ups

Workout notes

Today’s workout is a short but classic couplet. We have a heavy, lower body pulling movement paired with a moderate level upper body pushing movement. Scale the barbell to a load that is light enough you could easily do a set of five when fresh. Break the sets up as you see fit but remember not to load up a weight so heavy you are forced to perform singles. Push-ups fatigue quickly so break them up early and often!

Scaling

standard: 155/105 lb
rx: 225/155 lb
sport: 275/185 lb
overachiever: 315/205 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off
3 squat cleans
30 double unders

Workout notes

We’ve got five mini AMRAP’s on the menu today. You’ll work through as many rounds as possible of three squat cleans and thirty double unders for three minutes, at the end of each three minute work period you will have a one minute rest. Double unders are definitely a heavier breathing exercise which will be challenging in masks so we’re hoping the built in rest today helps you to be able to catch your breath a bit and reset before the next round. Choose a squat clean weight that keeps you working in mostly singles. It shouldn’t be terribly heavy, but you could bump the weight up a bit from what you might normally choose in a workout. At the end of the five rounds you will total up all of your completed rounds and all of your extra reps for your score. If you go 3 + 20 every round your score would be 15+100.

Scaling

standard: 115/75 lb
rx: 155/105 lb
sport: 185/135 lb
overachiever: 205/145 lb