Author: cfdavis

Skill
EMOM for 10 Minutes
1 squat snatch with pause above the knees

Spend ten minutes working up to a squat snatch with a pause ABOVE the knee. We practice a pause below the knee more often so this may be the first time you are practicing this specific skill work. The bar will start from the floor for each rep. You will pull the bar to right above the knee before pausing for 1-2 seconds. After the pause you’ll continue through the lift as you normally would. Body position should be the biggest focus of this skill work. When you pause your weight should be through your full foot with your shoulders back, back flat and gaze forward. Make sure the bar makes its way in towards your hips after the pause as you continue the lift and “throw” the bar overhead. Catch the bar in as low of a squat as you are able given your current mobility and strength.

Workout of the Day
AMRAP in 10 minutes
double unders
*15 air squats EMOM

How today’s workout goes will have a lot to do with your current comfort level with double unders. You’ll have ten minutes to rack up as many reps as possible of this tough skill after knocking out some air squats. If you can do some but are still working on double unders this will be a great opportunity for more practice! If you’ve been around awhile and feel like you can do these in your sleep, grab a drag rope to bump up the difficulty! If you’re just not ready for this skill in a workout and you’re still working on single unders you can definitely stick to singles instead of doubles. Every minute will start with fifteen air squats, as soon as you finish them you can grab your rope and go! Score will be total jumprope reps!

standard: single unders
rx: double unders
sport: 10 alternating pistols , drag rope
overachiever: 10 alternating pistols, drag rope

Workout of the Day
AMRAP in 20 minutes
200M uneven farmer carry
20 weighted step-ups
20 see the lights sit-ups

There are no “RX” weights today so you get to choose your own adventure! Keep it light and move fast or grab some heavier weights or something in between! Plan to use one or both of your weights that you choose for the farmers carry for the step ups. You can hold your weight or weights however you would like for the step ups. For the see the light sit-ups you’ll need one weight plate that you can keep locked out overhead throughout each sit-up rep.

Workout of the Day
for time
30 alternating dumbbell snatch
27 thrusters
24 alternating dumbbell snatch
21 thrusters
18 alternating dumbbell snatch
15 thrusters
12 alternating dumbbell snatch
9 thrusters
6 alternating dumbbell snatch
3 thrusters

You’ll need a dumbbell and a light barbell to get through today’s workout. The toughest part to get through will be the thrusters so make sure to be smart about your weight choice here. You’ll want to be able to complete large sets throughout the entire workout even when you are fatigued. To scale this workout you can either choose very light weights and work through the entire workout OR you can cut the volume of the workout down and start at 24 snatches rather than at 30. Have fun and Happy Saturday!

standard: 35/20 lb, 45/35 lb, start with 24
rx: 50/35 lb, 75/55 lb
sport: 50/35 lb, 95/65 lb
overachiever: 75/55 lb, 95/65 lb

Workout of the Day
AMRAP in 20 minutes
400M Run
3 squat cleans
20 lateral burpees

Today’s workout is a fun chance to throw some heavier than usual weight around. Spend some time before the workout starts working up in weight to find a squat clean that feels challenging but that you feel confident lifting when under fatigue. You’ll start today’s AMRAP with a 400m run before moving to your barbell for three squat cleans. With only three reps per round these should be single reps. After your three cleans you’ll move on to twenty lateral burpees. If you’re not comfortable jumping over the barbell you can do normal burpees in place or step over the bar as scaling options. Push out of your comfort zone with this one and challenge yourself! You can do it!

standard: vanilla, 135/95 lb
rx: lateral, 205/145 lb
sport: bar-facing, 245/165 lb
overachiever: bar-facing, 265/185 lb

Workout of the Day
5 rounds of 1 minute at each station
push press
sumo deadlift high pull
box-jumps
rest

You’ll have five rounds to work through three different movements for max reps today. At the end of each three minutes you’ll have one minute of rest. The two different barbell movements are fairly similar when it comes to difficulty. You’ll want to choose a weight that is light and allows you to work through the majority of each minute for both the push press and sumo deadlift high pull. Box jumps can be scaled by height or to step ups depending on what you are comfortable with.

standard: 65/45 lb, step ups
rx: 95/65lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 24/20″

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

Spend ten minutes working on this barbell complex. You’ll start with a power snatch from the floor followed by a squat snatch which will also be taken from the floor. It is up to you if you want to drop or hang on to the bar between the two lifts. The only difference between a power snatch and a squat snatch is the position in which you catch the bar. If you are still working on getting comfortable in the overhead squat you can shoot for two power snatches focusing on catching the bar in in a partial squat rather than a full squat.

Workout of the Day
AMRAP in 10 minutes
7 power snatch
4 overhead squats

Today is all about snatching! Lighten your bar up after the skill work to a weight that feels good for multiple power snatch reps in a row. If you struggled with the overhead squat position in the skill work you can choose to do a front squat during the workout instead of the overhead squat reps. This workout should feel light and fast so make sure to select a weight on your barbell that achieves that.

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

Skill
EMOM for 10 minutes
30 seconds of Strict Pull-Ups OR Strict Handstand Push-Ups

Players choice today for our skill work! You’ll have thirty seconds out of each minute to rack up as many strict pull-ups OR strict handstand push-ups. Handstand push-ups are an advanced skill that take a lot of strength, mobility and some technique. If you’ve never done one or aren’t super comfortable upside down it might be best to go with pull-ups today. You can break up the pull-ups or handstand push-ups however you would like throughout the thirty seconds. Your reps do not need to be a straight set today. Pull-ups can be scaled by using a band or choosing ring rows. Handstand push-ups can be scaled by adding an ab-mat or two at the most. Be smart about your set sizes so that you don’t burn out too early!

Workout of the Day
AMRAP in 10 minutes
10 push-ups
10 alternating dumbbell hang squat cleans

All you will need for today’s workout is one dumbbell. The dumbbell you choose should be one that you are fairly comfortable with. It’s ok if you need to break up sets later on in the workout but you’ll want to be able to start with an unbroken set of ten when you are fresh. As always focus on quality when it comes to push-ups. Lead each rep with your chest and squeeze your butt, legs and torso to keep your body moving as one piece. Your top position should always be a perfect plank so make sure you don’t let your hips sink towards the floor as you fatigue.

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

Skill
EMOM for 10 minutes
1 power clean + 1 hang squat clean

Spend ten minutes working on this barbell complex. You’ll start with a power clean from the floor and then follow it up with a hang squat clean. It is up to you if you want to hang on to the bar between reps. If you do choose to drop the bar after the power clean make sure that you start the hang squat clean with a deadlift to bring the bar up to the hang. For most people one of the two lifts will be weaker than the other, the weaker lift should guide your decisions for adding weight. Make sure to only go up in weight if your technique is sound. Even though the first lift is a power clean you will still want to focus on dropping under the bar while keeping your hip crease above parallel. Powerful hips, a strong pull back, fast elbows and an upright chest should be the focus of both lifts as well!

Workout of the Day
AMRAP in 10 minutes
30 double unders
10 front rack walking lunge steps

We’ve got a fast and simple couplet to start off the week! Grab a jump rope and lighten your barbell after the skill work. You’ll want to choose a weight for your barbell that feels manageable for a set of ten lunges when you are fresh. Double unders can be scaled by volume to a smaller set if needed. If you are still working on this skill but can do some reps you could choose to do ten or fifteen every round instead of thirty. If you’re not ready for double unders, single unders are totally fine. Focus on quick transitions between the rope and the barbell and have fun!

standard: 75/55lb, single unders
rx: 95/65 lb , speed rope
sport: 115/85 lb, drag rope
overachiever: 135/95 lb, Overhead WL, drag rope

Workout of the Day
7 rounds of 1 minute at each station
pull-ups
burpee box jumps
rest

Today’s workout has us working for max reps at two different bodyweight movements. You’ll start on the pull-up bar to rep out as many pull-ups as you can in one minute. Pacing here will be smart to save your hands and also to guarantee consistent reps across all seven rounds. Plan for a few small sets here or one big set depending on your capacity with this movement. Banded pull-ups, ring rows or jumping pull-ups are all great scaling options here. If you choose to work with a band make sure you can transition in and out of it easily throughout the workout. The second movement today is a burpee box jump. Because the minute of rest comes after this one you can work throughout the full minute here and just see what you can do. Have some fun with this one and Happy Sunday!!

standard: burpee step ups 24/20″
rx: 24/20″, chin over bar pull-ups
sport: 24/20″, chest to bar pull-ups
overachiever: 30/24″, chest to bar pull-ups

Workout of the Day
With a clock set for 20 minutes:

At 0:00
150 Wall Ball Shots for time

At 12:00
75 Power Snatches for time

Double trouble on the menu today! The fun will start with a classic named CrossFit workout “Karen”. Find a target you are comfortable using, if you prefer staying outside the wall on to the left of the patio roll up door can be used as well. The marked line there is 10ft tall. 150 Wall ball shots is A LOT so if the number looks daunting feel free to scale the number down to 100 or something that feels more manageable. Once you complete your wall balls you can head back to your workout square to rest for whatever time is left in the twelve minute window. Workout number two starts at 12:00 and is a Hero workout known as “Randy”. You will want to make sure your bar is very light for this workout with only eight minutes on the clock to finish this one. The goal for both workouts should be to finish under each given time cap so spend some time deciding if and how to scale one or both parts in order to make that happen! Have fun! Happy Saturday!

standard: 14/12lb, 45/35lb
rx: 20/14lb, 75/55lb
sport: 20/14lb, 75/55lb
overachiever: 20/14lb, 75/55lb