Month: July 2021

Workout of the Day
AMRAP in 20 minutes
10-20-30-40-50…
bike or row cals
5-10-15-20-25
burpee box jumps

Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee box jumps and then move to twenty and ten, then thirty and fifteen etc. continuing in that fashion until you hit the twenty minute mark. If you need to scale this workout you can choose to do burpee step ups, burpee box jumps with a shorter box or even just regular burpees to make things more manageable. Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round.

standard: 20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
You won’t need any weight for today’s workout. If you happen to have a bike or rower at home you can use either one in today’s workout! If you don’t have access to that the best alternative would be either double unders, weighted or unweighted step ups or a ring row or push-up. If you choose double unders you may want to bump the reps up a bit so that you don’t feel like you’re doing burpee box jumps the whole time. A rep scheme of 20-40-60-80 etc. would make more sense for double unders if you choose that movement. If you don’t have something to use for the box jump portion of the burpee box jumps you can do either burpee broad jumps, burpee step ups or just regular burpees in place! Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some time during warm up testing out some weights that are a little heavier than what you might normally choose for a power clean weight in a workout. Focus on catching the bar in a partial squat with your hips back and chest upright. The goal for the 400 meter run should be to finish it somewhere between 1:30-2:30 so that you have some time to get to work on the barbell reps. The distance on the run can always be decreased if needed to 300 or even 200 meters to allow for this timing. If you can not run for any reason grab a bike rather than a rower today and complete 1000 meters in each round before starting your cleans.

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The workout is written with a heavy barbell in mind so if you have a dumbbell or kettlebell just be aware that you will be doing quite a few reps by the end of the workout! The run in the beginning of each round should take two to two and a half minutes. If you can’t run but have a rower or bike choose a distance that you can finish in this time domain. If you need a sub for the run altogether the best options would be 50 unweighted step ups, 30 weighted step ups, 100-150 double or single unders or 20-30 burpees. Again this work should take at least two minutes so that you don’t end up with too much time for the power cleans. Your score for the day will your total power clean reps. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

Workout of the day
with a clock set for 20 minutes

at 0:00
for time
75 thrusters
50 alternating dumbbell snatch

at 10:00
or time
50 alternating dumbbell snatch
75 thrusters

standard: 35/20 lb, 15/15 lb
rx: 50/35 lb, 45/35 lb
sport: 50/35 lb, 45/35 lb
overachiever: 50/35 lb, 45/35 lb

Today’s work is essentially a couplet of thrusters and alternating dumbbell snatches but you’ll two separate chippers starting at 0:00 and 10:00 minutes. In the first iteration you’ll knock out seventy-five thrusters before finishing up with fifty alternating snatches with a dumbbell. The goal is to complete that as fast as possible so you can recover before performing the inverse at the ten minute mark. Use an empty barbell or training bar for the thrusters and a dumbbell that you can complete alternating snatches in large sets.

Skill
2 rounds of Tabata alternating between
Arch Hold
Plank Hold

We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds in the arch position you’ll move to a plank hold either on your elbows or hands. Whatever version you prefer make sure to keep your body in a tight straight line rather than sending your hips up or down to make things easier.

Workout of the Day
7 rounds of 1 minute at each station
double unders
front rack walking lunge steps
sit-ups

You’ll be working for twenty one minutes to rack up as many reps as possible of three movements. Double unders can be tricky but if you can get any number of reps in across the seven minutes at this station it will be more beneficial than doing a bunch of singles. You’ll want to choose a weight for the lunge steps that allows you to do 1-2 good sized sets during the one minute work period. Your score for today will be total reps so do your best to keep track as you go!

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you can hold your weight in the goblet position. Bodyweight lunges are also totally fine if you want to keep things unweighted. Double unders can be scaled to single unders if needed but if you can get any number of double under reps across the seven minutes at this station it will be more beneficial. If you don’t have a jumprope you can choose between lateral hops or mountain climbers. Your score for today will be total reps so do your best to keep track as you go! See you on the leaderboard!

Skill
10×1 Lunge kick to handstand or Handstand Walk practice

These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to start getting upside down if you’re not ready to kick up on your own. If you’re not ready to get too far upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

OR

AMRAP in 20 minutes
5 strict handstand push-ups
10 alternating pistols
15 chest to bar pull-ups

You get two choices for today’s workout! These are both quite well known CrossFit workouts. The first choice is a little simpler and the second will prove more difficult with some higher skill movements. If you’ve never done either of these workouts the first option will be the best place to start. Pull-ups can be scaled if needed using a band, choosing jumping pull-ups or ring rows are also a great option. Keep your push-ups strict and work from either your toes, knees or with your hands on a box. If you are familiar with the movements you see in the second option and feel like this is an appropriate challenge you can definitely go for it! Both workouts are meant to be high round count workouts so do your best to transition quickly between movements.

CFD at home:
The main thing to consider today when adjusting to do either of these workouts at home will be the pull-ups. If you have a place for ring rows or pull-ups you can do the workout of your choice as written! If you don’t have a pull-up option available you can use your dumbbell or kettlebell and replace the pull-up reps with either a DB/KB swing or alternating hang cleans to mimic the pulling motion. A bent over row could work here too, but won’t quite match the cardio hit that we usually feel from kipping pull-ups. Have fun with whatever option you choose and we’ll see you on the leaderboard!

Skill
EMOM for 10 minutes
2 power snatches

We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps make sure you can get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
for time
10-1
power snatches
lateral burpees

You’ll want your barbell to be nice and light for this workout. If you start with a weigh that is too heavy there is a good chance you’ll know it early on:) Plan to start the workout with ten or close to ten unbroken reps. You’ll be completing a total of 55 power snatches combined with the same number of burpees so choose your weight wisely! Spend some time going over touch and go snatch technique so that you can be sure to be moving your bar as efficiently as possible. This will pay off as you start to fatigue later in the workout. Jumping over your bar definitely adds some spice to the burpee so a good option for scaling here would be to perform your burpees in place without a big jump. If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement!

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb, bar facing burpees

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell! If you have a dumbbell or kettlebell you can alternate arms for each rep. With lateral burpees programmed it is up to you how you approach these today. If you want to spice things up you can add a lateral hop over your dumbbell or kettlebell to complete each burpee rep. If burpees are challenging enough on their own feel free to complete regular burpees in place instead! If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement. Today’s workout is for time, see you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean and jerk

Complete one squat clean and jerk every minute on the minute for ten minutes. Focus on getting as much power out of your hips as possible before pulling yourself under the bar to catch it in a squat. You’ll want a vertical dip and drive sending the bar off your shoulders going into the jerk to put the bar in the right place. If you’re feeling good make sure to plan your weight jumps to end with a PR attempt in round 9 or 10!

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
box jumps
push presses

Lighten up your barbell after the skill work to find a good weight for the push press in today’s workout. Make sure you are clear on the difference between a jerk and a push press before the workout starts to make sure you aren’t dropping under the bar at all after your dip and drive. You’ll want to be able to complete multiple reps in a row with the weight you choose so that things don’t slow way down in the later rounds of the workout. Box jumps can be scaled by height or switched to step ups if needed. Your score for this workout will be whatever round you finish of both movements plus any extra reps in the next round.

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 155/105 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with one dumbbell or kettlebell you can switch arms whenever you would like for the push presses but do your best to keep things generally even. If you don’t have a box or something else that you can jump to for the box jump reps you can either find something to jump over or switch these to step ups. A packing box, small cooler or even a pillow can work for jump overs to make sure you’re doing the same amount of work for each rep. Your score for this workout will be whatever round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
12 pull-ups

This movement grouping and rep scheme today might look familiar if you’ve done the well known CrossFit workout “Helen” The twist here will be the twenty minutes on the clock. Settle in and set a pace for yourself that feels maintainable for the full workout. Grab a kettlebell you’re comfortable with and decide the best scaling options for pull-ups depending on where you’re at with this skill. Banded pull-ups or ring rows are a great option if you’re not quite ready for unassisted kipping pull-ups yet. Your score for today will be rounds plus reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or even a medicine ball! If you have a place to run choose a distance that takes you about two minutes. Running can always be replaced with rowing or biking or if you don’t have access to that and you also can’t run you could choose to do 30 unweighted step ups or lunge steps or 100-150 double or single unders. If you are working with a dumbbell and don’t like DB swings feel free to complete DB hang cleans instead. And finally if you don’t have a place for pull-ups, switch those out for push-ups instead! Score will be rounds plus reps today. See you on the leaderboard!

Workout of the Day
10 rounds of 30 seconds at each station
toe-to-bar
rest
thrusters
rest

You’ll have ten thirty second work periods today to put together as many reps as possible of toes to bar and thrusters. You’ll get thirty seconds of rest after each work period so do your best to work for as much of the thirty seconds as possible. The thruster weight should be light enough to allow you to complete large unbroken sets. Plan for either one big set hanging on to the bar for the majority of the thirty seconds or possible two smaller sets. Your time will likely tick away quicker than expected so if you do put your bar down make sure you are able to pick it up again quickly to keep working. Toes to bar can always be scaled by the height you are bringing your toes or knees up to. If you do choose to scale in this way try to keep your goal height for your toes as consistent as possible. If you want to stay off the bar for any reason feel free to choose sit-ups, v-ups or med ball sit-ups in place of toes to bar. Your score for today will be total reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The thrusters today are meant to be quite light so if your dumbbell or kettlebell is on the heavier side and won’t work well for the thrusters you can opt for jumping squats today! If you have a pull-up bar at home feel free to go for toes to bar, otherwise plan to complete sit-ups or v-ups instead. Your score for today will be total reps at the end of the twenty minutes. See you on the leaderboard!