Category: Workout of the Day

Workout of the Day
AMRAP in 30 minutes, with a partner:
30 air squats
20 kettlebell swings
While one partner works on the AMRAP, the other partner completes a 400 m run, row, or ski, or a 1,000 m bike. When you tag out, pick up right where your partner left off on the AMRAP, even if they were in the middle of a round.

standard: 20/12 kg, run/row/ski/bike
rx: 24/16 kg, run/row/ski/bike
sport: 28/20 kg, run/row/ski/bike
metcon: 10x:2:00 on, 1:00 off

Workout of the Day
For time, with a 20 minute time cap:
10-20-30-40-50 alternating dumbbell power snatches
15 burpee box jump overs after each round

Happy birthday, Mike Shoff! This workout features some of Mike’s favorite movements, and may also be slightly familiar to anyone who was around CFD in 2017.

Got a birthday coming up? Reach out to Alex to pick a birthday workout!

Select a dumbbell weight and a box height that you are very comfortable with; expect to be doing both movements for 20 minutes, and be pleasantly surprised if you finish under the time cap!

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, go fast and finish under the cap
metcon: 8x 1:30 on, 1:00 off

Skill
AMRAP in 8 minutes:
6 push ups
20 second L hang

For the L hang you’ll be hanging from a pull up bar with your knees locked, toes pointed, and legs raised up in front of you. Scale the L hang to a tuck hang, where your knees are above waist height, but are bent with your lower legs hanging straight down.

standard: push up/tuck hang
rx: push up/L hang
sport: ring dip/L hang

Workout of the Day
AMRAP in 16 minutes:
8 overhead lunges
16 sit ups
Every 4 minutes, including at the start of the workout, run 400 m

You’ll run a total of 4 times in the workout today. Pick up where you left off on the AMRAP when you return from the run.

standard: 65/45, run/row/ski 400 or bike 1,000
rx: 95/65
sport: 115/85
metcon:

Skill
10 minutes of handstand practice!

Practice handstands for 10 minutes.

standard: handstand practice: 10 minutes
rx: practice handstands for 10 minutes
sport: 10 minutes of handstand practice
metcon: 10×1:00 on, 0:00 off of handstand practice

Workout of the Day
AMRAP in 12 minutes:
45 drag rope single unders
5 power cleans

You power clean weight should put you right on the edge between quick singles and small sets.

standard: 95/65, regular rope single unders
rx: 135/95, drag rope single unders
sport: 155/105, 30 drag rope double unders
metcon: 3×3:00 on, 1:00 off

Skill
15 minutes of power clean and split jerk practice

Work up to a heavy single if you’re feeling strong. Otherwise, take the 15 minutes to work at lighter weights and get technique feedback and one-on-one help from your coach. You aren’t on an interval for this lifting work, so take 1-2 minutes between lifts on your own.

Workout of the Day
7 rounds:
1 minute of calories (bike, row, or ski)
0:15 rest
1 minute of rest or plank
0:15 rest

Taking a full rest in the opposite minute from the calories can result in either the easiest or the hardest version of this workout; it will be the easiest version if you take it slow on the machine, and it will be the hardest version if you go all-out on the machine and need the full time to recover. If you want something right in the middle, then hold in a plank. Holding in a plank will reduce your ability to recover for another hard effort on the machine, and thus keep you from holding a sprint pace.

Add up your total calories.

standard: rest instead of plank in the opposite minute
rx: plank instead of rest in the opposite minute
sport: rest instead of plank in the opposite minute
metcon: calories instead of rest in the opposite minute

Skill
10 sets of 3 strict pull ups

Banded, strict, and weighted are all fair game today. Pick a difficulty that lets you finish all ten sets in no more than about 12 minutes.

Workout of the Day
AMRAP in 20 minutes:
200 m run
20 alternating dumbbell power snatches
20 box jumps

Enjoy the cooler weather for the run today!

standard: 35/20, 20/12″
rx: 50/35, 24/20″
sport: 50/35, 30/24″
metcon: 10x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Slow pull clean high pull plus slow pull power clean

For the first rep you’ll start with the barbell on the ground, do a slow (roughly 3 second) pull for the first movement off the floor, then follow through with an explosive drive into your high pull when you reach mid-thigh. The second rep will follow the same pattern, but continue all the way into the catch in a partial squat for your power clean. This drill is designed to force you to find power in a high position instead of developing all of your speed immediately off the floor.

Workout of the Day
AMRAP in 12 minutes:
15 medicine ball sit ups
9 deadlifts

Pick a deadlift weight that you can hit unbroken for the first few rounds.

standard: 115/85, 12/8
rx: 155/105, 20/14
sport: 185/135, 30/20
metcon: 8×1:00 on, 0:30 off

Workout of the Day
AMRAP in 24 minutes:
800 m run
40 back rack lunges
20 push ups

Today’s workout is a repeat from July 9th; if you were here that day and logged a score, take a look to get an idea of what kind of pace would be reasonable to shoot for.

standard: 45/35
rx: 65/45
sport: 95/65
metcon: 4×4:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
1 minute plank hold
20 burpees
200 m farmer’s carry (one dumbbell, one kettlebell)

Each round of the workout today starts with a one minute plank hold. You’ll be responsible for keeping an eye on the clock to start and end that plank each round.

standard: 20/12 kg and 40/25 lb
rx: 24/16 kg and 50/35 lb
sport: 100/70 lb sandbag instead of KB and DB
metcon: 10x 1:40 on, 0:20 off. Rest completely in round 6

Skill
EMOM for 10 minutes:
Hang snatch high pull plus snatch high pull plus power snatch

We’re working on the pull in this drill sequence today. The hang snatch high pull and the snatch high pull from the ground will prime you to hit hard and full extension at the top of your jump in the power snatch. Keep it pretty.

Workout of the Day
5 rounds:
1 minute of calories (bike, ski, or row)
1 minute of kettlebell swings
1 minutes of rest

Pick a kettlebell that lets you finish one or two solid sets of swings each minute. Add up all of your reps and calories for your total on this workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 5×2:00 on, 1:00 off