Author: cfdavis

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!

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

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

Workout of the Day
for time
1000m run with a medicine ball
500m row or 1000m bike
100 step ups with a medicine ball
500m row or 1000m bike
1000m run with a medicine ball

You’ll have your pick of a rower or bike today for part of today’s workout. The distances will be different depending on what you choose so make sure you know if you are going for 500 or 1,000 meters between the runs and the step ups. You’ll be holding a medicine ball for the run and the step ups so make sure you choose a weight that you feel comfortable running with and holding on to for the steps ups as well. You can choose to hold the ball in any way you want so try out a few different options to switch between before the workout starts. To scale this workout you can choose to either decrease the run distance and the step up reps OR leave the ball out of the equation for both movements to make things more manageable.

standard: 24/20″, 14/10 lb
rx: 24/20″, 20/14 lb
sport: 24/20″, 30/20 lb
overachiever: 30/24″, 30/20 lb

CFD at home:
There are a lot of movements today that might need to be scaled if you’re working out from home. If you don’t have a place to run you can choose to add some additional sets of step up reps at the beginning and end of the workout. If you have a bike or rower at home you can use one of these for the row/bike portion of the workout. The distance on the rower or bike should take between 2-3 minutes. If you don’t have access to a rower or bike you can switch this part of the workout to 100 double unders, 150 singles or 120 mountain climbers. Finally, if you don’t have a medicine ball or something that is appropriate to run with but you are able to run just leave the weight out of the run but choose a distance that will take you between 4-5 minutes. Here are two examples of what your workout could look like today:

for time:
50 weighted step ups
2-3 minute bike or row
100 weighted step ups
2-3 minute bike or row
50 weighted step ups
-OR-
for time:
1k run
100 double unders, 150 singles or 120 mountain climbers
100 weighted step ups
100 double unders, 150 singles or 120 mountain climbers
1k run

Skill
tabata pull-ups

We’re on the tabata clock again today. We’ll be working through just one set of a tabata to see how many pull-ups you can get done during each work period. If you have done this before you might know about how many reps you are aiming for. You don’t have to do the same number every round but be careful not to go out too fast so you can make sure to still have some pull-ups in the tank in rounds seven and eight.

Workout of the Day
AMRAP in 15 minutes
15 box jumps
10 power snatch
15 sit-ups

You’ll need a box to jump to, a light barbell and an ab mat for today’s fifteen minute workout. Grab a shorter box if needed in case the 24 or 20 inch boxes are a bit too high. You can also stack weights up to a certain height if that works better for you. Step ups are always an acceptable option to scale this movement as well. Ten power snatch reps will definitely add up so start with a weight that you feel like you could do ten in a row with and then break it up as you go. If at any point you are doing singles you may have gone too heavy. Do your best to set the pace from the start and move consistently throughout the full fifteen minutes.

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/185 lb, 24/20″
overachiever: 135/95 lb, 24/20″

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 alternate hands for each rep. If your weight is particularly light feel free to bump the reps up a bit to twenty snatches per round. If you don’t have something you can jump to you can either find something to jump over or set up some space for broad jumps. Step ups are always an option that can be done in place of box jumps as well. Do your best to set the pace from the start and move consistently throughout the full fifteen minutes. See you on the leaderboard!

Skill
2 rounds of Tabata alternating between
Arch Hold
Hollow Hold

We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. 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. The hollow position will most likely be more difficult. Luckily there are many ways to scale this position. the most important part is that your low back is always pressing into the ground while you lift the top of your shoulders off the ground as if you are trying to look down at your feet. If your back starts to arch you need to adjust your position or take a break. You can make things a little easier by pulling one or both knees into your chest or hold your arms by your sides rather than over your head.

Workout of the Day
“the chief”
5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
9 air squats

This workout is a well known classic around CFD and if you’ve been a member for awhile there’s a good chance you’ve done this workout at least once! We’ll be working through five rounds of three minutes on and one minute off. Each three minute work period is basically it’s own AMRAP where you will work to complete as many rounds as possible of 3 power cleans, 6 push ups and 9 air squats. The power clean weight should be manageable for three touch and go reps or three quick singles. If you are shooting to RX this workout today you’ll need to pay attention to your push-ups! Make sure your whole body moves as one piece through the full range of motion of your push-up. We last did this workout on March 24th so if you’ve logged it in SugarWOD make sure to compare your score to last time!

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can definitely add one rep to the power cleans in each round to make sure that you are doing the same amount of work on each side. If your dumbbell or kettlebell is on the heavier side feel free to leave it at 3 reps. Everything else can be left as is with this workout if you are working from home! Your score at the end of the five rounds of three minutes on and one minute off will be your total completed rounds and all of your extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat snatch with pause at the knees

You’ll have ten chances to work up in weight for a squat snatch with a pause at the knees. You’ll pull the bar from the floor as you normally would before taking a quick pause at your knees and then continuing on with your lift. This pause will definitely make things more difficult so plan to lift a bit less than you normally might. The challenge through the pause will be to keep your hips low, back straight and strong and shoulders pulled back. If the overhead squat position isn’t happening for you today feel free to practice this same drill with a power snatch or just catch the bar as low as you are able.

Workout of the Day
AMRAP in 10 minutes
10 alternating dumbbell hang clean & jerk
30 double unders

We’re working with a dumbbell again today for some alternating hang clean and jerks. Choose a dumbbell that you are comfortable working through ten reps in a row with. You’ll need a jumprope as well and this part of the workout may require a bit of scaling. If double unders are still a work in progress for you consider dropping the number down to something more manageable rather than switching to singles. Even five or ten reps every round would be a great place to start!

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll start the workout with ten hang clean and jerks. If you are working with a kettlebell you can do five on one side and five on the other rather than alternating. If you have a dumbbell you can do the workout as written and alternate hands every rep. If double unders are still a work in progress for you consider dropping the number down to something more manageable rather than switching to singles. If you don’t have a jumprope at home you can do 20-30 reps of either lateral hops or mountain climbers. See you on the leaderboard!