Find your fittest self
WOD
4 Rounds for Time
400M Run
20 Overhead Squat 96/65lbs
20 Burpees
Workout notes: The overhead squat is one of the most difficult movements that we do! It requires mobility in every joint as well as overhead,leg and midline strength. Even if you have those traits they will still be hard so don’t give up on them too easily. Keep the load at a level that lets you achieve a full range of motion squat. If the movement isn’t happening today switch it out for front squats.
Strength
Clean & Jerk
1-1-1-1-1
Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually. New lifters should only increase weight with successful technique.
WOD
3 Rounds for time
20 Deadlift 135/95lbs
10 Push Jerk 135/95lbs
Workout notes: The limiting factor for most athletes will be the the push jerk. Essentially what we’re looking for is shoulder-to-overhead so a push press or press is acceptable as well for athletes with stronger upper body strength. This workout is a sprint so work on efficient movement and use loading that is well below 60% of your 1RM shoulder to overhead.
Skill
Two rounds of Tabata alternating between
Hollow Rocks
Super Man Hold
The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.
WOD
For time
15-12-9-6-3
Hang Power Clean 135/95lbs
Box Jump 24/20″
Workout notes: Your barbell weight for this workout should be fairly light. Consider something that s below 60% of what your max is. Each round of power cleans does not does not need to be unbroken but you should be using a weight that you could complete the round in a small number of sets.
Strength
Deadlift
1-1-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar. Judge your limits by your strain and the consistency of your mechanics.
WOD
6 Rounds for time
12 Wall Ball Shots 20/14lbs 10/9′
12 Kettlebell Swings 24/16kg
Workout notes: Keep your implements close because this workout is a sprint! The total rep count for each round should feel lower than normal if you have been training here for some time. It is totally reasonable for someone to attempt this workout by completing all of the rounds unbroken but that is by no means a requirement. Either way you should be working with weights you can move reasonably fast. Keep in mind that if you do scale the workout and complete all 6 rounds unbroken then you may have gone a little bit too light for this particular test but that is okay. Journal your workout as a success and attempt to increase your loading next time. If you have been working with heavier kettlebells you can use this opportunity to retest a lighter weight and see if you have adapted favorably to that movement.
Skill
EMOM for 10 Minutes
[odd] Knees-To-Elbows
[even] :30 Second Handstand Hold
Use this time to work on improving your Knees-To-Elbows by learning or refining your kip. If you are new to the movement first work on bringing your knees to up above parallel. Work on timing your swing so your body is behind the bar when you bring the knees. Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders. Perform one sub-maximal set each round. On the alternate minute perform about :30 seconds of a handstand hold.
WOD
AMRAP in 8 Minutes
50 Double Unders
20 Kettlebell Hang Snatch 24/16kg
Workout notes: Both of the movements featured here have a baseline level of skill that needs to be mastered. TThe kettlebell snatch should be performed from the hang and reps may be performed consecutively in any manner that you like but distribute the work evenly on both arms by the end of the workout. The kettlebell snatch is a difficult movement that will take some practice so give it some time before you ditch the odd object and go with a dumbbell.
Strength
Back Squat
2-2-2-2-2
Today we’re performing 5 sets of 2 with increasing weight across all sets. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. Ideally you are not working up to failure but judging by the amount of strain it takes to complete the reps to give you an idea when you have reached your daily max. For experienced lifters this could be around 90% of your 1RM and a bit lower for newer lifters. Be sure to review how to ditch a back squat and use spotters when needed.
WOD
In front of a clock set for 12 minutes
1 minute of Deficit Push-Ups 45/25lb plates
1 minute of Jumping Alternating Lunges
2 minutes of Deficit Push-Ups 45/25lb plates
2 minutes of Jumping Alternating Lunges
3 minutes of Deficit Push-Ups 45/25lb plates
3 minutes of Jumping Alternating Lunges
Workout notes: For this workout setup plates to perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain perfect form. You have no work requirement in an AMRAP like this so make this a strength and still workout for your push-ups! The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup. You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance an skill so if you having trouble just slow down and work on the mechanics!
WOD
For time
1K Row
30 Clean and Jerks 135/95lbs
Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”. Find a pace on the rower that works for you and stay consistent throughout the 1000M. It’s better to start slower and speed up towards then end rather than come out fast and be forced to slow down due to hitting your lactate threshold. The weight you choose for the “Grace” portion of the workout should be something you can perform efficient reps with good technique. Each rep should be under control and well below max effort! This workout is a repeat!
WOD
3 Rounds for Time
800M Run
50 Sit-Ups
25 Two-Arm Dumbbell Burpee Deadlift 45/30lbs
Workout notes: This workout falls into the longer duration category so if the volume and total reps are new to you don’t forget that you can scale the volume as well as the movements! Try completing one or two rounds rather than all three. Take special care with the burpee dumbbell deadlifts! They are very hard so take breaks when if need to so you can make quick and explosive push-ups.
Strength
EMOM for 10 Minutes
2 Squat Clean
For the skill work today we’ll be working up to a moderate weight 2 rep squat clean. You’ll perform two repetitions every minute. Remember to keep your hips down as you pull from the floor and practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel. The two lifts should be in succession such that the second one is a little more difficult than the first but they do not have to be ‘touch and go’. We often find that with the added difficulty level athletes will need to focus more intently on technique during the second lift and can make a lot of progress that way.
WOD
3 Rounds for Reps with 1 minute at each station
1 Minute Chest-To-Bar Pull-Ups
1 Minute Two Arm Dumbbell Push Press 45/30lb
1 Minute Double Unders
1 Minute Rest
Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total number of repetitions at each station and coming up with a total score at the end of the workout. If possible we’ll start the workout in waves so everyone can start with pull-ups and finish with double unders. It is possible to strategize your score by going easy on the first two movements and saving your energy for the double unders but that is not the intent of this workout. Go hard on each movement and then try to work continuously through the minute doing double unders. If you are new to double unders make as many attempts as you can in each minute!