Month: February 2022

Skill
tabata strict pull-ups
tabata L-seat or L-hang
tabata strict pull-ups

We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging from the bar and then return to strict pull-ups for another 8 rounds. Work in sets or singles on the pull-ups. You can use a band if needed or choose ring rows instead. The goal here will be to complete as many reps as possible during each work period over the 16 total rounds. Choose an option for the L-sit that allows you to hold a quality position for as much as each twenty seconds as possible. The hang option will likely be more demanding on the grip coming after the pull-ups.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
30 double unders
then
max reps push-ups

*spend no more that 30 seconds on double unders

Today’s workout is an all bodyweight shoulder burner. With only one minute to work in each interval you will want to make sure to go in with a good plan for the double unders. Spend some time before the workout starts testing out the timing of the reps to decide if you should scale this set size down or not. You should spend no more than thirty seconds with the jump rope. After your set of double unders move on to push-ups and complete as many reps as possible in the remainder of the minute.

Skill
15×45 seconds
1 power clean + 1 squat clean

You’ll have fifteen attempts at a power clean plus a squat clean today completing one set every forty five seconds. You can choose to link the reps together or drop the bar between reps depending on what you prefer. If you do drop the bar between make sure you complete both lifts in under thirty seconds so that you have some time to catch your breath or add weight before the next round.

Workout of the Day
AMRAP in 8 minutes
6 burpees
4 power cleans

Today’s workout is on the shorter side which means we’re moving fast! Make sure to choose a weight for your barbell that allows to keep moving quickly either with quick singles or touch and go reps. Your score at the end of eight minutes will be total rounds plus extra reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/125 lb
overachiever: 205/145 lb

Workout of the Day
AMRAP in 20 minutes
500 meter run
35 medicine ball sit-ups
200 meter medicine ball carry

You’ll need a medicine ball and an ab mat for today’s workout. You’ll start each round with a run all the way around the building for 500 meters. When you get back grab your medicine ball for a set of sit-ups and then hang on to your ball for a short run carrying your ball with you to complete the round. You can hold your ball however you’d like when you are running so give a few options a try before the workout starts to find your favorite way to hold it. Your score today will be total rounds plus extra reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Workout of the Day
3 rounds of 7 minutes on 2 minutes off
40 double unders
7 deadlifts
10 goblet lunge

We’re gonna move some heavier weight around today! You’ll need a barbell, a dumbbell and a jump rope for this interval style workout. Choose a weight for the deadlift and lunge that allows you to start out with unbroken sets. Breaking it up later on in the workout is totally fine but you won’t want anything to be too heavy from the start. Double unders can always be scaled by volume if needed to something that feels more manageable and repeatable when you are fatigued. If you’re not sure about a good number for you here feel free to complete 40 singles with a double under attempt every ten reps. Your score today will be total rounds plus extra reps.

standard: 155/105 lb, 20/35 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb, drag rope
overachiever: 225/155 lb, 75/55 lb, drag rope

Skill
Handstands:)
handstand holds, handstand walk or wall walk practice

Spend about ten minutes working on the handstand skill of your choice. If you are interested in completing the CrossFit Open workout in class as prescribed you can use this time to practice wall walks to the written standard of the workout. You’ll also need to set up tape lines. One that is 10″ from the outside edge of the tape to the wall and one that is 55″ from the inside edge of the tape to the wall for women and 60″ from the inside edge of the tape to the wall for men. You can also choose to practice handstands or handstand walking during this time. Let your coach know if there is something specific you are working on!

Workout of the Day
Choice #1
OPEN Workout 22.1
AMRAP in 15 minutes
3 wall walks
12 alternating dumbbell snatches
15 box jump overs w/step down
OR
Choice #2
AMRAP in 15 minutes
30 shoulder taps in a plank hold
12 alternating dumbbell snatches
15 box step overs w/medicine ball

You have two options today for a fifteen minute AMRAP. Every Friday for the next three weeks the class workout will feature the CrossFit Open workout and depending on what the workout is there will be other options or suggested options for those that want to switch things up. If you’re wanting to approach these Friday workouts seriously make sure to pay attention to movement standards before the workout starts. If you are feeling box jumped out after Wednesday’s workout or the wall walk option looks daunting feel free to choose workout #2 for today! You’ll have some time before the workout to give wall walks a try or just practice your handstands depending on what you want to work on. Regardless of what option you choose your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35lb, 24/20″
overachiever: 50/35 lb, 24/20″

Skill
10×3
strict pull-ups or weighted strict pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups. You can do these unweighted, weighted or with a band. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times.

Workout of the Day
AMRAP in 15 minutes
5 dumbbell right arm push press
5 dumbbell left arm push press
10 calories on bike or rower
15 medicine ball cleans

You’ll need one dumbbell, a medicine ball and either a bike or rower for today’s fifteen minute AMRAP. Choose a dumbbell that allows you to complete both sets of five unbroken for the push press. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Do your best to pick a pace and stick to it on your rower or bike so that you don’t lose time there. Your score at the end of the workout will be total rounds plus extra reps.

standard: 35/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 65/45 lb, 30/20 lb

Skill
EMOM for 10 minutes
1 squat snatch + 2 OHS OR 3 power snatches

You can make a choice today between squat snatching or power snatching. Either way you’ll be completing 3 total lifts: a squat snatch plus two additional overhead squats or three power snatches. If you struggle with mobility when it comes to the overhead squat position feel free to go the power snatch route.

Workout of the Day
With a clock set for 12 minutes
4 rounds of 30s at each station
burpees
rest
then
4 rounds of 30s at each station
box jump overs
rest
then
4 rounds of 30s at each station
burpee box jumps
rest

All you need for today’s workout is a box you are comfortable jumping to. The workout will start with four rounds of thirty seconds of burpees and thirty seconds of rest before going directly into the same interval with box jump overs and then ending with a final four rounds of burpee box jumps. The goal in a workout like this should be to move faster than you would in a normal AMRAP using the short rest periods to recover. Your score at the end of twelve minutes will be total reps.

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

Skill
15x30s
1 squat clean

We’ll be on a thirty second clock today completing 15 squat cleans across seven and a half minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all 15 reps.

Workout of the Day
“The Chief”
5 rounds of 3m on 1m off
3 power clean
6 push up
9 air squat

Today’s workout is a well known CrossFit workout and one of our favorites at CFD. Choose a weight for your barbell that you can cycle for either three touch and go reps or three quick singles. Both push-ups and air squats can be easy to move through quickly and lose the quality of each movement so make sure to focus on strict push ups and full depth, full range of motion air squats in every round. Your score today will be total rounds plus extra reps today.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95
overachiever: 135/95

Skill
EMOM for 10 minutes
2 deadlift + 1 hang power clean + 1 power clean

We’ve got a fun complex on the menu today on an EMOM clock. You will start with two deadlifts, pause at the hang position before completing a hang power clean, and then you can either hang on to the bar for another power clean from the floor or drop it and set up before hitting the last power clean. Focus on good positioning for each lift and dropping further under the bar as the bar gets heavier for the power cleans.

Workout of the Day
AMRAP in 10 minutes
10-20-30-40…
kettlebell swings
jumping lunges

This workout is sure to be a burner. We’ll be climbing up by ten reps every round working through kettlebell swings and jumping lunges. Choose a kettlebell you are comfortable swinging for a high rep workout like this. Jumping lunges can be tricky so feel free to switch things up to walking lunges in place if needed. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

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

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

standard: 65/45 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.