Author: cfdavis

Skill
10x90s
6 lateral burpees then 1 squat clean

We’ll be on a ninety second clock today for this skill work. At the top of each ninety seconds you’ll start with five burpees before completing one squat clean. You can build up in weight or choose one weight and carry it across for all five sets. Either way this is a great time to work with a weight that is heavier than you might use in a normal workout. If needed you can always do the burpees in place without a lateral hop over your bar or decrease the number of burpees as well.

Workout of the Day
AMRAP in 8 minutes
2 squat clean
10 bodyweight lunge steps

Lighten your bar a bit after today’s skill work for this short workout. You’ll want to be able to complete the two squat cleans either as touch and go reps or quick singles. The lunges are just bodyweight without the barbell so do your best to catch your breath throughout the ten reps so you’re ready to get back on the barbell for the squat cleans. Your score today will be rounds plus extra reps.

standard: 115/85
rx: 155/105
sport: 185/125
overachiever: 205/145

Skill
EMOM for 10 minutes
1 power snatch + 1 hang power snatch
or
1 squat snatch + 1 hang squat snatch

We’ll be on an EMOM timer again today and you’ll have a choice between power snatching or squat snatching. Whatever you choose you’ll be completing two lifts within each minute, one lift from the floor and one from the hang. You can choose to hang on to the bar for both reps or drop it between but make sure you’re able to complete both reps in thirty seconds or less so you can be ready for the next round.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
deadlift
2-4-6-8-10…
box jump

We’ve got ten minutes on the clock for today’s couplet workout. The deadlift reps starts small but they will build up quick so choose a weight that you can string reps together with up to rounds 7 or 8. Chip away at a steady pace here and do your best to keep moving! Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 155/105 lb, step ups
rx: 185/135 lb, 24/20″
sport: 225/155 lb, 24/20″
overachiever: 225/155 lb, 30/24″

Skill
EMOM for 10 minutes
3 hang power cleans

We’ll be working on the minute today for ten minutes. This will be a good time to practice cycling hang power cleans at weights that are a bit more challenging without the pressure of doing them in a workout. Hook grip will come in really handy on this skill work so make sure to go over it with your coach and give it a try if this isn’t something you have already been doing with your lifts.

Workout of the Day
3 rounds of 4 minutes on one minute off
500m run
then max reps push-ups or strict HSPU

We’ll be on an interval timer today for this all bodyweight workout. Each round will start with a run all the way around the complex for a full five hundred meters before starting in on either strict push ups or strict handstand push ups. If you are opting for the handstand push up option make sure you are able to complete these reps without kipping and with a max of two ab mats. If you choose strict push-ups today, a workout like this is a perfect time to slow down and hold yourself to a high standard for every rep. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups or resting at the bottom of the rep you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! Your score today will be total push up or handstand push up reps.

Workout of the Day
tabata sit-ups
1 minute rest
tabata kettlebell swings
1 minute rest
tabata goblet lunges
1 minute rest
tabata toes to bar

You’ll need a kettlebell and an ab mat today to get through four separate tabatas. You’ll start with sit-ups before moving on to your kettlebell for swings and lunges and then finish things off with a tabata of toes to bar. If for any reason you don’t want to hang from the bars today you can grab a medicine ball for medicine ball sit-ups in place of toes to bar. Toes to bar can of course always be scaled to knees to chest or by swinging your toes to a lower height rather than worrying about getting them all the way to the bar. If you’re up for toes to bar today spend some time practicing the cadence to find an option that works for you. In a workout like this you’ll want to choose a weight for the weighted movements that allows you to work for the majority of each twenty second work period. You’ll have one minute between each full tabata so go hard on each one and do your best to recover during the break.

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

Workout of the Day
AMRAP in 20 minutes
6 squat cleans
12 devil press
200 meter run

You’ll need a pretty heavy barbell for today as well as a dumbbell and an ab mat. Spend some time working up to squat clean weight that feels challenging but doable for single reps. Today is a great day to bump things up a bit from a weight you normally use. You’ll be using the dumbbell for devil press reps so using a dumbbell you’re comfortable with will be a good choice today. Your score will be total rounds plus extra reps at the end of twenty minutes.

standard: 135/95 lb, 35/20 lb
rx: 185/125, 50/35 lb
sport: 185/125, 65/45 lb
overachiever: 205/145, 65/45 lb

Skill
Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. You can use this skill work as a little bit of a warm up for today’s workout or as a test to figure out what set sizes you want to do between the pull-ups and thrusters. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
Choice #1
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 pull-ups
36 double unders
18 thrusters 95/65 lb.
15 pull-ups
30 double unders
15 thrusters 95/65 lb.
OR
Choice #2
OPEN workout 22.3
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 chest to bar pull-ups
36 double unders
18 thrusters 115/75 lb.
15 bar muscle ups
30 double unders
15 thrusters 135/85 lb.

*12 minute time cap

We’ve got two very similar workouts to choose from today for the last CrossFit Open. The first option is more simple and will have you working with just one weight on the bar for the thrusters and chin over the bar pull-ups in every round. The second option will follow the same rep scheme but the weight on the bar will go up in each round of thrusters and the pull-up reps will ascend in difficulty as well from chin over bar pull-ups to bar muscle ups. The double unders rep sizes aren’t too large today but if you need to scale these you can drop the number to something that feels more manageable or do singles with some double under attempts sprinkled in. Regardless of what option you choose we will all be on a twelve minute time cap for this workout! Even if you aren’t able to finish, get as far as you can in twelve minutes! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. If you don’t have a place for pull-ups you can switch the pull-up reps out for push-ups. Alternating hang power cleans could also work as a sub for pull-ups if you’re not in the mood for push-ups today. Get as far as you can in twelve minutes or see if you can finish it all! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.

Skill
EMOM for 10 minutes
30s of a plank hold, handstand hold or strict HSPU reps

You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up reps as you can. If you are choosing the handstand push-up option make sure you can safely perform these reps with no more than two ab mats. If you need more assistance than that it would probably be a better use of your time to work on a quality handstand or plank position for each thirty seconds.

Workout of the Day
7 rounds with one minute on each station
calories on bike or rower
box jumps

Take your pick between a bike, rower or the ski erg for today’s workout. You’ll also need a box for box jumps. There is no rest between rounds so plan a little transition time between your box and whatever machine you choose so that you can spend as much time as possible working in each minute. Switch the box jumps to step ups if you need to scale this movement. Your score at then end of fourteen minutes will be total reps.

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

Skill
12x30s
1 power clean and push jerk

We’ll be on a thirty second clock today working up to a challenging power clean and push jerk for the day. This is a great opportunity to practice technique and add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 20 minutes
400m run
20 power cleans
400m run
20 push jerks

Lighten up your barbell after today’s skill work to be ready for the workout. You’ll want to choose your weight today based on the push jerks. Make sure to choose a weight here that allows you to complete the push jerks in sets of five or more throughout the workout. If you choose an appropriate weight for the push jerks you should end up with weight that works well for the power cleans too. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s power cleans and push jerks can be done with a barbell, kettlebell or dumbbell. If you are using a kettlebell or dumbbell you can do alternating power cleans and switch arms on the push jerks as you want to while trying to keep things as even as possible. If you don’t have a place to run you can switch each 400 meter run out for either 30-40 bodyweight step ups, 50-100 single or double unders or 15-20 broad jumps. Whatever you replace the run with should take between 1:30-2:00 to complete. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Skill
Front Squat
5×3 w/dead stop in bottom of squat

You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing three front squats with a pause in the bottom of each one. If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
AMRAP in 3 minutes
lateral burpees over bar
AMRAP in 3 minutes
front squats
AMRAP in 3 minutes
lateral burpees over bar

Lighten up your bar after today’s strength work for this workout. We have two short AMRAP’s of lateral burpees with three minutes of front squats sandwiched between them. The weight on your bar should be manageable for multiple reps in a row even when you are tired. There is no rest between each AMRAP so you’ll want to be comfortable picking up the weight you choose when you are out of breath. Your score today will total reps adding together all your burpees and all your front squats.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the squats. If you want to jump over your weight for lateral burpees you definitely can, but regular burpees in place are also great! Your score today will total reps adding together all your burpees and all your squats. See you on the leaderboard!

Skill
10x90s
25 double unders then
1 squat snatch or 2 power snatch

You’ll need a jumprope and a barbell today for this skill work. Before heading to the barbell you’ll start each interval with a small set of double unders. If you’re not sure how many reps you should do here you can spend thirty to forty seconds working through some double unders and then move to your barbell for either one squat snatch or two power snatches. The squat snatch puts a high demand on both mobility and strength so if power snatching is a better option for you feel free to go with this lift instead of the squat snatch.

Workout of the Day
AMRAP in 10 minutes
10 weighted step overs with dumbbell
10 push-ups

Today’s workout is pretty simple. Grab a dumbbell and a box and spend some time going over the best way for you to work through strict push-ups in a workout like this. Whether you are working from your toes, knees or with your hands on a box make sure you are in a plank position to start and finish each rep. Your chest should come into contact with the ground for each rep and if you’re holding a tight plank position with your legs and midline squeezed tight you’ll notice that your legs easily stay off the ground at the bottom of the rep as well. The harder you work here the stronger you will get so don’t cheat yourself out of progress! Hang on to the dumbbell however you’d like for the step overs. Your score today will be total rounds plus any extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the step overs. If you don’t have something you can use to step up on to you can switch the step overs to weighted lunge steps. Unweighted lunge steps or step ups would also work if you want to leave the weight out of it. Your score today will be total rounds plus extra reps. See you on the leaderboard!